Thursday
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 BP sit ups 10/15/25lbs
:10 Rest
:20 Superman holds
2 sets of:
10 jumping jacks
10 air squats
10 good mornings
Warm-up
Warm-up
SUMO DEADLIFT HIGH PULL WARM-UP
Sumo deadlift
Sumo deadlift shrug
Sumo deadlift high pull
Multiple reps
Sumo deadlift
Sumo deadlift shrug
Sumo deadlift high pull
Multiple reps
LOADING UP
3 sets:
3-5 sumo deadlift high pulls
SINGLE-LEG SQUAT PROGRESSION
Reverse lunge + front foot on plate
Foot hook around squatting foot
Rig or ring-assisted
Single-leg squats
WOD PRIMER
2 sets:
:20 single-leg squats or scaling option
– Rest :10
:20 sumo deadlift high pulls (workout weight)
– Rest :10
Metcon
Metcon (Time)
RX
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (75/115 lb)
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (75/115 lb)
INTERMEDIATE
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (65/95 lb)
BEGINNER
4 rounds for time:
30 reverse lunges
15 sumo deadlift high pulls (55/75 lb)
Finisher
Post-workout:
3 sets for load:
10 single-leg BB deadlifts/leg (athletes choice on lbs chalenginging)
1:00 plank (push-up position)
3 sets for load:
10 single-leg BB deadlifts/leg (athletes choice on lbs chalenginging)
1:00 plank (push-up position)
Cool Down
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
Finish the workout in 10:00-15:00.
More advanced athletes should push as close to 10:00 as possible. ✔ Athletes should be able to perform 5-7+ reps unbroken with the load chosen for the workout.
Each set of single-leg squats should take no longer than 2:00 to complete.