Monday
Skill
Rope Climbs
Complete 7 Rope Climbs followed by a 30 second Wall Sit after each one, taking rest as needed. If you are advanced, consider trying a few Legless Rope Climbs. And if you are new to Rope Climbs, use this time to practice technique.
WOD – for time, 18 min cap
100 Double Unders
50 Alternating Dumbbell Hang Power Snatches
100 Double Unders
100 Wall Balls
100 Double Unders
50 Alternating Dumbbell Hang Clean and Jerks
100 Double Unders
L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 35/25lb DB and 14/10lb WB
Athlete Notes:
-The primary goal for today is to complete this workout in under 18 minutes, but it would be great if you can push to finish closer to 16 minutes.
-It is a large amount of reps at each movement, so factor that into your approach for this workout and how you could potentially break up your sets.
-On the Dumbbell movements, aim to complete the 50 reps within 3 sets maximum. And on the Wall Balls, aim to accumulate the 100 reps within 5 sets maximum. This might mean going a little lighter than normal.
-If you are not proficient at Double Unders, you can scale to Single Unders at 1.5x the rep count.
Score = Time
Tuesday
Strength
Push Press
Complete the following:
3 x 3 @70%
3 x 2 @75%
3 x 1 @80%
1 x 1 @85%
WOD – 4 rounds for time, 17 min cap
400m Run
20 Deadlifts
10 Strict Ring Dips
L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/80lb and Band Assisted Ring Dips
Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Be conscious of your run pace and trying to sustain a similar pace round to round.
-On the Deadlifts, that load is definitely one that is very light however, the challenge will be on maintaining efficient and smooth reps each round.
-And for the Strict Ring Dips, scale this movement to ensure you can complete the 10 reps within 2 sets maximum.
Score = Time
Wednesday
Strength
Back Squat
Complete a 6x3 @80%-85%
WOD – 20 min EMOM
Minute 1: 10 Dual Dumbbell Box Step-Ups
Minute 2: 10 Kipping Handstand Push-Ups
Minute 3: 20/16 Calorie Row
Minute 4: Rest
L3: 50/35lb, 15 HSPUs, 24/20 Calorie Row
L2: 35/25lb, 10 HSPUs (RX)
L1: 25/15lb, 3 Wall Walks, 15/12 Calorie Row
Athlete Notes:
-The goal of this workout is skill & technique. Within each minute the volume of reps should be manageable to complete but it does get increasingly difficult as the rounds progress.
-Use today as an opportunity to work on movement quality and to develop your Handstand Push-Ups under fatigue. In doing this, you can challenge yourself by reducing the volume down or by the scaling as needed.
-This should feel like a 7/10 effort workout.
Score = Slowest Time on Rower
Thursday
WOD – for time, 40 min cap
150/100 Calorie Echo Bike
100 Kettlebell Swings
100 Med Ball Sit Ups
100 Push-Ups
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-You can break this work up any way you would like, but for a challenge try to go straight through the work.
-On the Med Ball Sit Up, you can either bring the ball over head or keep it at your chest the whole time.
-The Calories on Echo Bike will be the longest portion of this work. Try to maintain a steady pace throughout the 150/100 Calorie duration.
Score = Time
Friday
Strength
Back Rack Lunges
Complete a 4x12, increasing weight each round
WOD – 16 minute ascending ladder
Part A: 4 min ascending ladder (1-2-3-4-5-6…)
Overhead Squats
Toes To Bar
Rest 2:00 minutes and increase weight
Part B: 4 min ascending ladder (1-2-3-4-5-6…)
Overhead Squats
Pull-Ups
Rest 2:00 minutes and increase weight
Part C: 4 min ascending ladder (1-2-3-4-5-6…)
Overhead Squats
Chest To Bar Pull-Ups
L3: 95/65lb, 115/75lb, 135/95lb
L2: 75/55lb, 95/65lb, 115/75lb (RX)
L1: 55/45lb, 75/55lb, 95/65lb
Athlete Notes:
-Today is a bit of a skill/strength-based workout.
-The goal is to try and hold on for unbroken sets as long as possible. As we progress through the AMRAPs and fatigue and loading increase, the less reps you will accumulate.
-It will also be important to pick scaling options on both movements that will allow you to keep moving. The volume is on the lower side so don't be shy to challenge yourself but ensure it is done safely.
Score = Total Reps