Mobility, Activation & Warm-Up
Accumulate 3-5 minutes in the Banded Scarecrow
Overhead Barbell Underarm Stretch
x 60-90 seconds
General Warm-Up
DROM Series 3-5 reps per exercise
400 Meter Run with MedBall (any weight)
15 MedBall Squats
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Cossack Squat with Goblet Hold (Right) x 8-10 reps @ 32X1
Station 2 – Cossack Squat with Goblet Hold (Left) x 8-10 reps @ 32X1
Station 3 – GHD Hip Extensions x 10-15 reps @ 2011
Station 4 – 10-15 Ring-Rows
B.
35-49:
For time:
Three rounds of:
12 Deadlifts (155/105 lbs)
12 Pull-Ups
immediately followed by. . .
Three rounds of:
9 Front Squats (155/105 lbs)
9 Chest-to-Bar Pull-Ups
Followed by. . .
Three rounds of:
6 Shoulder to Overhead (155/105 lbs)
6 Bar Muscle-Ups
50-54:
For time:
Three rounds of:
12 Deadlifts (155/105 lbs)
12 Pull-Ups
immediately followed by. . .
Three rounds of:
9 Front Squats (155/105 lbs)
9 Chest-to-Bar Pull-Ups
Followed by. . .
Three rounds of:
6 Shoulder to Overhead (155/105 lbs)
3 Bar Muscle-Ups
55+:
For time:
Three rounds of:
12 Deadlifts (115/75 lbs)
12 Toes-to-Bar
immediately followed by. . .
Three rounds of:
9 Front Squats (115/75 lbs)
9 Pull-Ups
Followed by. . .
Three rounds of:
6 Shoulder to Overhead (115/75 lbs)
3 Chest-to-Bar Pull-Ups
Time Cap = 15 Minutes
Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
Tuck-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
C.
Every minute, on the minute, for 12 minutes:
Station 1: 30 second Prone Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 20 Weighted Russian Twists (10 each side – 25/15 lbs)
Athlete Notes:
A little barbell and a lot of gymnastics make up today’s workout! Today’s workout is a little spinoff of the WZA qualifier from this year. We loved that workout because it really tested athlete’s gymnastics endurance, and pain tolerance picking up the barbell. We made ours a little harder by having you do three rounds of the same reps instead of the descending rep scheme format, so you’re welcome :). One note, if you start to tear your hands at all today, please don’t be a hero, nobody has time for torn hands in training, so be smart!
Now, to attack this workout, we are going to have to be smart and strategic. It’s a lot of gymnastics pulling, so if you go too hot you’ll burn yourself out for the later rounds. What we’d recommend for most of you is to assess what your capabilities are and game plan around that. If you know that you’re great at pulling, we might suggest hitting bigger sets until you start to fatigue. Most of you would benefit from the pull-ups and chest-to-bars being done in 1-3 sets each round, but if you have to break more, that’s ok, just know that you’re going to have to hit the barbell harder or rest less during transitions. The barbell is a different story, we’d like to see this unbroken if possible because it gets REALLY hard to pick it back up. That said, if going unbroken means you’re going to have to take a 30 second rest before picking it up, then you may want to adjust that strategy. This workout comes down to knowing your abilities, knowing where you can push on this workout, and minimizing your rest breaks. Have some fun today!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters
There is no prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time. In order to do so you will need to consistently maintain an aggressive pace. Your RPE (rate of perceived exertion) should increase with each interval in order to maintain a similar times per effort.