A.
Accumulate, not for time:
L-Seated Rope Climbs x 5 Ascents (15-feet)
Strict Handstand Push Ups x Max Unbroken Reps @ 1011
Legless Rope Climbs (No Jump/No Kip) x 5 Ascents
Strict Handstand Push Ups x Max Unbroken Reps @ 1011
Legless Rope Climbs x 5 Ascents
Strict Handstand Push Ups x Max Unbroken Reps @ 1011
B.
Every 2 minutes, for 16 minutes (8 sets):
Bench Press x 3 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%
C.
Four sets of:
Single-Arm Kettlebell Shoulder Press x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes
D.
Two sets for times of:
30 Calorie Assault Bike or Bike Erg
30 Calorie Row or Ski-Erg
Rest 90 seconds
followed by. . .
Three sets for times of:
20 Calorie Assault Bike or Bike Erg
20 Calorie Row or Ski-Erg
Rest 60 seconds
followed by. . .
Four sets for times of:
15 Calorie Assault Bike or Bike Erg
15 Calorie Row or Ski-Erg
Rest 45 seconds
A. No rope so did 5 strict pull ups for every climb
6/7/5
B. Off of 205 done
C. 16kg KB/ 40lbs DB / 10s
D. Done as Row/DUs
A: Skipped
B: 56/60/64kg
C: Done @16kg KB, 20kg BB, 5kg, DB
D: @ Time cap 30min: 2,5/4 sets @15 Calories
A.) Each ascent was 4 rope pulls in L-seat x5 11 SHSPU 10ft rope without jump or leg swing x5 10 SHSPU 10ft rope with jump and leg swing x5 9 SHSPU B.)1RM is 150 70% 105 75% 115 80% 120 C.)after set one I was on Insta and saw the WOD 5 and stopped right away because I don’t want to be working a muscle group that I’ll be using tomorrow morning (10/12). Tbh I’m a little upset I saw devil presses for the first time in a competition and not in training. I like this program but I… Read more »
A) done with 5 sets of 3*5 Lsits, strict C2B and strict pull-ups as no rope here
B) up to 205#
C) 24:40 total time Rx rower and AB. ? fire
About 2:05/1:40/1:20 nice one coach tino. Time to get back in the saddle
A. Three rounds of:
6 legless from seated to 12′ + 12 strict hspu to 2 pads
B. 170 180 190 shoulder getting better compared to a couple weeks ago.
D1. 45 cal AD / 30 row 3:24 3:37
D2. 30 cal AD / 20 row 2:34 2:45 2:47?
D3. 23 cal AD / 15 row 1:46 2:04 2:05 1:57
Some of these times may be a little off, going from memory …
Great workout thanks!
A) skipped
B) 63 / 68,5 / 80 kg
C) done
D) 31:01 total time (AB & Ski-Erg)
A) done on a short rope; HSPU: 11/5/9
B) 86/92,5/100
C) Assault bike and ski
2:35/2:26
1:44/1:56/1:42
1:19/1:20/1:30/1:10 ca: 24:03
A. Rope climb ok, hspu 10-10-7
B. 70-75-80 kg
C. 2kb @16kg – 2DB @7,5kg – 2DB @5kg
D. AB & sky-erg total time with rest 36’01”
A: Did 3 each of rope climbs, then worked on normal rope climbs. hspu 14-9-6
B: 185×2/210×2/215/225×3
D: Ricky changed to groups of 3 Congo line on AB:
3 sets of 30 cal, 4 sets of 20 cal, 5 sets of 15 cal. Done at 22:11 with Bryan and Ryan
A) 2 Leg rope climbs; 4 SHSPU; 1 L-seated 10 ft then finished with legs (PR); 4 SHSPU; 1 L-seated-7 ft with L-finish; 4 SHSPU; 2 Leg rope climbs; 1 SHSPU; 1 Leg rope climb B) 75% – 135 135 135; 80% – 145 145 145, 86% – 155 155 — Last 155 reps were a struggle bus. C) Skipped D) 3 Congo line; 3 sets of 30 cal AB, 4 sets of 20 cal AB, 5 sets of 15 cal AB 30 cal; 500 500 500 20 cals; 500 500 500 500 15 cals; 500 300 300 (these two… Read more »
A. Practiced legged rope climbs and SHSPU
B. 105, 105, 105, 110, 110, 110, 115, 115, 120
C. Skipped
D. Ricky changed to groups of 3 Congo line:
3 sets of 30 cal AB
4 sets of 20 cal AB
5 sets of 15 cal AB
40min time cap
We each got thru 3 sets of 15cals and I got to do one extra set…this was a horrible workout by the way.
By horrible you mean fun and great for you. You’re welcome!
A. All rope climbs done – Strict HSPU 22/21/20
B. 190,205,215
C. Done
D. Bike and row
30’s – 3:22, 3:16
20’s – 2:11, 2:14, 2:16
15’s – 1:41, 1:42, 1:42, 1:39
28:19 total time
Thanks for equal calories today. Mainly because Brooke didn’t like having to do the same calories as me ??
Hahaha #genderequality
A) strict HSPU: 14/17/6…Done with strict pull ups. First half of HSPU were to single abmat.
B) 75/80/85#
C) Done
D) Bike and Ski erg
20 cals: 2:10/2:58
15 cals: 2:32/2:45/2:50
12 cals: 2:00/2:25/2:20/bike got taken away just before my last round
Thieves!!!
A) 17/15/12 – strict hspu
B) 195/215/225
C) Done
D) didn’t do. But practiced some of that internal rotation squat mechanics stuff. Feels odd after 7 years of external.
It will feel odd but done correctly it reduces tension in your lower back when you squat. Play with it and keep me posted
A. The rope always is very hard but done ✅
B. Bench press
Set1-3: 70kg
Set4-6: 75kg
Set7-8: 80kg
A. Done. No rope so subd towel pull-ups and strict pull-ups. HSPU were 4-6 each set. Best I’ve done in a long time. Not long ago I couldn’t do any because of my shoulders.
B. 75/82.5/90Kg
C. Done
D. Skipped, no rower, ERG, bike. Ran 5Km to and from bike park so boys could ride bikes.
Hope you enjoyed your 5k and hanging out with your family!
Turned into a 7K. Wife met us half way. We enjoyed a beer and ran home. Boys biked. We had a good run holding 4:45 per K pace. Turned into a great afternoon.
A) strict HSPU: 18/13/14…Done with 10 l-sit pull-ups and 10 strict pull ups
B) 195/205/220#
C) Done
D) Bike and Ski erg….this hurt a lot
30 cals: 2:03/3:00
20 cals: 2:20/2:30/2:20
15 cals: 1:40/1:40/1:35/1:47
A. 8/10/8 S. HSPU
B. 185/210/220
C. Done 36# KB, 45# DB, 10# DB
D. 3:09/3:25, 2:19/2:18/2:12, 1:36/1:41/1:42/1:45
A. Legless shspu 12
B. 245
C. Done
D. Box wod.
A. SHSPU- 15/13/11
B. 75/80/86kg
C. Done
D. AB and Row
D1. 3:04/3:49
D2. 2:34/2:35/2:33
D3. 1:52/2:01/2:03/1:53