General Warm Up (6-11)
*While partner 1 does row, partner 2 works through 1 round of calisthenics*
200m row (per person)
3 inch worm
4 hip down push up
12 mountain climbers
6 no push up burpees
2 rounds not for time.
Specific Warm Up (12-26)
:15 dead hang
5 kip swing
3-5 strict or banded pull up
2 kip swing + 2 kipping pull up (banded/ jumping)
2×3-5 chest to bar pull up (or banded/ jumping)
_______________
With lighter load than workout weight
3 Single arm DB Deadlift each side
3 Single arm DB muscle snatch each side
6 Alternating DB power snatch total
3×4 Alternating DB power snatch practicing synchro and building to workout weight
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4 Alternating DB devil press (total)
4 Synchro practice alternating DB Devil press
RXConditioning (28-58)
Every 6:00 x 5 sets
500/450m Row (split as you wish)
40 Chest to bar pull up *split as you wish
20 Alternating synchro DB snatch (50/35lb.)
10 Synchro single arm devil press (50/35lb.)
*Score is your slowest interval
*Scale work/loads to finish no later than 4:45 to allow for proper recovery going into the next block of work!
Intermediate: 400m Row, pull up, 35/20lb.
Baseline: 300m Row, banded pull up or jumping pull up, 15/10lb. Db’s.
(58-60)
:30 seated forward fold
:30 seated cross leg spinal twist each side
(0-5)
Today we get after an interval style partner workout! We will all start a new interval every 6:00, and the goal is to accomplish the prescribed/scaled work as fast as you can within that working window to provide more rest and of course to get the best score possible. The score your team posts today for the overall workout is going to be your slowest posted score for the intervals. Be mindful of early pacing…too slow and you’ll be disappointed, too fast and you’ll pay the price later. Scaling considerations should be based on gymnastics capacity for chest to bar and how well your team will move the DB together on the synchro snatches and devil press, which is where much of the time will be spent.