Monday
Strength
Back Squat
1 x 5 at 75%
1 x 4 at 80%
2 x 3 at 85%
1 x 4 at 80%
1 x 5 at 75%
WOD – for time, 18 min cap
3 Burpees
30 Double Unders / 60 Single Unders
6 Burpees
60 Double Unders / 120 Single Unders
9 Burpees
90 Double Unders / 180 Single Unders
12 Burpees
120 Double Unders / 240 Single Unders
15 Burpees
150 Double Unders / 300 Single Unders
18 Burpees
180 Double Unders / 360 Single Unders
No levels today
Athlete Notes:
-This workout is all about maintaining your breathing and staying at a consistent heart rate throughout. Don’t go out hot, keep a steady pace throughout.
-If you didn’t bring your jump rope, you can sub in Calories on the C2 Bike instead. Take the Burpee rep count and double it. For example, in the round of 6 Burpees, you’ll do 12 Calories on the C2 Bike.
Score = Time
Tuesday
Conditioning
Partner Running intervals
Complete a 400m Run while your partner rests, then switch. Continue this back-and-forth for 20 minutes. The goal is to maintain your 400m time (within 5-10 seconds) throughout the entire duration.
WOD – for time, 20 min cap
60/45 Calorie Row
8 Wall Walks
30 Single Dumbbell Box Step-Ups
20 Chest To Bar Pull-Ups
30 Single Dumbbell Box Step-Ups
8 Wall Walks
60/45 Calorie Row
L3: 70/50lb + 80/55 Calorie Row and 10 BMUs
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal is to complete this workout under the time cap.
-Just keep moving today, especially on the Wall Walks and Chest To Bar Pull-Ups, as these are the areas in which you can easily lose time.
Score = Time
Wednesday
Strength
Ring Dips
Complete an 8 minute EMOM, selecting a rep count that you can maintain. If your rep count is under 4, complete Band Assisted Ring Dips today.
WOD – 10 rounds
12/8 Calorie Echo Bike
Rounds 1-5: Alternating Dumbbell Power Snatches (22-20-18-16-14)
Rounds 6-10: Dual Dumbbell Thrusters (16-14-12-10-8)
L3: 70/50lb and 15/10 Calorie Echo Bike
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The rep count on the Snatches/Thrusters will decrease each round. The workout will flow like this: 3,2,1, Go! You will complete the desired Echo Bike Cals, then proceed to 22 Alternating Dumbbell Snatches. Once you finish the 22nd rep you will rest until 3 minutes, then you will begin the second set with the Echo Bike and then complete 20 Alternating Dumbbell Snatches. You will continue this format until you complete 8 Dual Dumbbell Thrusters on the 10th and final set.
-The focus is to ensure you complete all of the Snatches/Thrusters unbroken. Secondary to that, scale the Echo Bike Cals to be completed in under 60 seconds each round. Ideally you should be aiming for just over 60 seconds of rest each set. This should allow for enough recovery and sustain consistency and ensure you can complete all 10 sets within the 3:00 minute time frame.
Score = Slowest Set
Thursday
Strength
Push Press and Strict Press
6 rounds of 3 Strict Press into 5 Push Press. Increase weight with each round, starting at 65% of your 1 RM Strict Press.
WOD – 16 min Tabata
Russian Kettlebell Swings
Dual Dumbbell Front Rack Lunges
Skeleton Rows
Deadlift
L3: 70/53lb KB, 50/35lb DB and 155/105 BB
L2: 53/35lb KB, 35/25lb DB and 135/95 BB (RX)
L1: 35/26lb KB, 25/15lb DB and 95/65 BB
Athlete Notes:
-As a reminder, Tabata is 20 seconds on / 10 seconds off. You will rotate through these movements in this pattern for 16 minutes. (That is 32 rounds, so you’ll be hitting each movement 8 times.)
-We are using slightly lighter weight today so we can ensure you are moving at a good pace during each interval.
Score = Total Reps
Friday
WOD – for time, 42 min
120 Sit Ups
100/80 Calorie Row
80 Wall Balls
60 Box Jump Overs
40 Toes To Bar
20 Power Cleans
E4MOM: 200m Run
L3: 25/20lb WB and 185/125lb BB
L2: 20/14lb WB and 155/105lb BB (RX)
L1: 14/10lb WB and 135/95lb BB
Athlete Notes:
-You can partition this work however you wish so develop a strategy that will suit your ability to be able to complete the work in the quickest time possible.
-On the Toes To Bar, try to complete all 40 reps if you can. If high volume TTB is difficult for you, break these up in a way that allows you to chip away in small chunks. If you do need to scale the movement, switch to 40 Straight Legged Raises. If that is not attainable, then complete 40 Hanging Kneed Raises. Remember, no ripping! Murph is right around the corner.
Score = Time