Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:10 Rest
:20 Various banded pull/press aparts
1 set:
20 mountain climbers
10 staggered-stance good mornings/leg
5 single-arm ring rows/arm
1 set:
20 sit-ups (legs straight)
10 good morning + jumps
5 scap pull-ups
1 set:
20 push-ups
10 burpees
5 strict pull-ups or ring rows
BAR MUSCLE-UP PROGRESSION | 8:00
3 Kip swings
3 Kip swings + 3 kips
3 Kipping pull-up
3 Chest-to-bar pull-up
2 Climbing pull-up drill Chest-to-bar,- then sternum-to-bar, then -belly-to-bar. Climb as high as possible by the third rep.
3 Bar muscle-up
Metcon
Banded Deadlift (Weight)
7 EMOM : 7×1
– Rest with the remaining time in the minute.
– Rest with the remaining time in the minute.
Increase the thickness of the band in order to increase the difficulty of the movement.
Warm-up
Warm-up
LOADING UP | 7:00
Athletes should perform 3-4 sets of 3 reps.
3-4 sets:
3 deadlifts
Athletes should perform 3-4 sets of 3 reps.
3-4 sets:
3 deadlifts
Increase the load on as many sets as possible until athletes reach workout weight. Athletes should be able to perform 3-5 touch-and-go reps with the weight.
Metcon
Metcon (Time)
RX
For time:
12-9-6:
Deadlifts (205/315 lb)
Bar muscle-ups
For time:
12-9-6:
Deadlifts (205/315 lb)
Bar muscle-ups
INTERMEDIATE
For time:
12-9-6:
Deadlifts (145/205 lb)
Chest-to-bar pull-ups + push-ups
BEGINNER
For time:
12-9-6:
Deadlifts (75/115 lb)
Ring rows + push-ups
INTENDED STIMULUS
Aim to finish in 11:00 or less.
This is a high-skill, heavy-load workout. It will challenge stamina with a heavy barbell and a high-skill gymnastics movement.
Use a weight on the deadlift with which you are able to repeat sets of 3-5 throughout the entire workout.
Complete bar muscle-ups in 3 sets or less.
Prioritize scaling options that challenge athletes without leading to failure.
Aim to finish in 11:00 or less.
This is a high-skill, heavy-load workout. It will challenge stamina with a heavy barbell and a high-skill gymnastics movement.
Use a weight on the deadlift with which you are able to repeat sets of 3-5 throughout the entire workout.
Complete bar muscle-ups in 3 sets or less.
Prioritize scaling options that challenge athletes without leading to failure.
Cool Down
Accumulate:
1:00 pigeon stretch/side
1:00 couch stretch /side
1:00 pigeon stretch/side
1:00 couch stretch /side
