This week we are kicking off with a TTRU Fitness Benchmark. This is a newly designed affiliate style WOD, that is a great measure of overall fitness and capacity. One who can RX this test is one with a high level of fitness and a level that we hope all members aspire to achieve one day. When it comes to barbell loading, athletes should see this load as pretty “light” something they could break the 50’s into about 4 sets or less to get to the prescribed rep scheme. Gymnastics choices will need to be dependent upon each movement but ultimately the best scale for body weight movements is to first scale down volume and keep the movement as RX’d before you add assistance to or change the movement.
Be sure class is set up and ready for what equipment will be needed to execute teh warm up so class time management can be handled smoothly.
1:00 Row
1:00 Bike
_______
5 Wall Squats (facing wall, as close as possible)
5 Medball front squat
5 Wallball shots
5 Push ups
5 Kipping swing
5 Pull Ups
2 rounds
______
(This block is optimally lead by coach to instruct form and check quality)
5 Barbell deadlift
5 Power Clean
5 Push Press
4 Front rack lunges (2 each leg)
5 V Up
2 rounds
______
- Load barbell to workout weight and execute a few reps of each movement.
- Decide with coach any gymnastics scales needed before beginning!
RX Conditioning
50 Cal row/ Bike
50 Wallball (20/14lb.) (10/9ft.)
50 Power Clean (95/65 lb.)
50 Push Press (95/65lb.)
50 Pull Up
50 Push Up
50 Box Jump over (24/20’)
50 V Up
50 front rack Lunge (95/65lb.)
50 cal row or bike
For time.
40:00 time cap
Intermediate:
50 Cal row/ Bike
50 Wallball (20/14lb.) (10/9ft.)
50 Power Clean (75/55 lb.)
50 Push Press (75/55lb.)
50 Pull Up (banded)
50 Push Up
50 Box Jump over (24/20’)
50 V Up
50 front rack Lunge (75/55lb.)
50 cal row or bike
For time.
Baseline
30 Cal row/ Bike
30 Wallball (14/10lb.) (10/9ft.)
30 Power Clean (75/55 lb.)
30 Push Press (75/55lb.)
30 Pull Up (jumping or ring row)
30 Push Up (kneeling)
30 Box Jump over (24/20’) *step up
30 V Up
30 front rack Lunge (75/55lb.)
30 cal row or bike
For time.
- 20 Banded pass through
- 400m Cool down walk
