General Warm Up (5-12)
3 rounds:
100m Jog
10-10-10 Banded Complex
5-10 Lunge + Lunge + Air Squat
Banded complex:
Lunge/lunge/squat:
Specific Warm Up (12-22)
Wallball:
5 Wallball Squat
5 Pausing Wallball (pause :02 in bottom each rep)
5 Normal Wallball
SDHP:
5 Sumo Deadlift
5 Sumo Deadlift + Shrug (stand, then shrug, make it 2 separate movements)
5 Sumo Deadlift Shrug (one movement, like a jump and shrug for oly)
5 High Pulls (just from hips to throat, no momentum)
5 Sumo Deadlift High Pull (full movement)
RX (24-52)
50-40-30-20-10
Sumo Deadlift high pull (75/55lb.)
Wallball (20/14lb.) (10/9ft.)
400m Run after each round
Goal: Sub 23
Cap: 28
Intermediate
50-40-30-20-10
Sumo Deadlift high pull (65/45lb.)
Wallball (14/10lb.) (10/9ft.)
400m Run after each round
Baseline
30-20-15-10-5
KB Sumo Deadlift high pull (15/10lb.)
Wallball (10/6lb.) (custom height)
200m Run after each round
(55-60)
1:00 Couch Stretch (each side)
1:00 Pancake
(0-5)
These descending chippers can feel like a long workout, but once you finish the first round, you’re already halfway done. Stay patient early and just keep chipping away.
The sumo deadlift high pull should feel light, but combined with the wall balls, your legs and posterior chain will start to fatigue. Focus on staying efficient and keeping your movement smooth as things build.
The real challenge comes on the run once your legs are tired. Get into your run and settle into a steady pace as quickly as possible. In the later rounds, this is where you can make up a lot of time if you stay composed and keep moving forward.