General Warm Up (5-12)
2 rounds:
:30 Active Lunge (right leg in front)
15 Abmat Situps
:30 Active Lunge (left leg in front)
10 Ring Rows
Specific Warm Up (12-25)
Lunge:
3 DB OH Lunge (each arm)
3 DB Front Rack Lunge (each arm)
3 DB Hang Lunge (each arm)
*All with lighter DB
3 DB OH Lunge (each arm)
4 Dual DB Rack Lunge
4 Dual DB Hang Lunge
*All with workout DB weight
Gymnastic:
5 Small Kips + :10 Active Hold + 5 Small Kips
5 Big Kips (2″ hitch)
4 Knees above Hips
4 Toes to Bar
5 Pullups
3 Hips to Bar
1-3 Bar MU (or option)
RXConditioning: (28-48)
20:00 AMRAP
50ft. S.A. OH Walking lunge (50/35lb.)
15 Toes to bar
50ft. DB Front Rack lunge (2x DB’s)
5 Bar muscle ups
50ft. DB Farmer Lunge (2x DB’s)
15 Pull up
1:00 Rest after each round
Goal: 4+ rounds.
Intermediate:
20:00 AMRAP
50ft. S.A. OH Walking lunge (35/20lb.)
15 Hanging knees to armpits
50ft. DB Front Rack lunge (2x DB’s)
5 Jumping or banded Bar muscle ups
50ft. DB Farmer Lunge (2x DB’s)
15 Banded Pull up (no jumping)
1:00 Rest after each round
**Athletes should scale a reduction of the RX’d movement before they choose a lighter or assisted version to ensure progress.
Baseline:
20:00 AMRAP
30ft. S.A. OH Walking lunge (10/5lb.)
10 V-Up
30ft. DB Front Rack lunge (2x DB’s)
5 Inverted row + 5 Push up
30ft. DB Farmer Lunge (2x DB’s)
10 Banded Pull up
1:00 Rest after each round
(50-60)
2-3 sets:
“21” Barbell Curl
*7 reps are done from lockout to parallel and back down. 7 reps are done from parallel to top of the curl. 7 reps are done from lockout to top of the curl
(0-5)
Today’s workout has a similar flavor to a repeat Open workout. We will load 3 different lunge variations and 3 different hanging variations in each round. Much of what may limit the athletes today is a combo of their ability to last for 20:00 at a steady pace, but specifically with higher volume lunging and hanging. Although this is a grinder, the reason there is 1:00 rest is to force pacing on the lunges and to try to keep the gymnastics in bigger sets than the athletes may normally plan for in such a long piece. Scale so mentally they are goaling for 4+ rounds.