Mobility & Activation
Hip Mobility Drills
Followed by…
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Front Squat x 1 rep
*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.
Rest until relatively recovered, and then…
B.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs
Rest until relatively recovered, and then…
C.
For 16 minutes, at 80-85% effort:
60/40 Calories of Rowing or Bike Erg
60 Double-Unders
20 Wall Ball Shots (30/20 lbs)
Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.
D.
Two sets of:
30 Banded Glute Bridges
Followed by…
30 Dumbbell Tate Press
Followed by…
30 Banded Overhead Triceps Extensions
Followed by…
30 Banded Pull-Aparts
Rest 60 seconds
A. 185 to 235 (PR match)
B. 12:45 with a 15’ short rope which I’m not great at yet esp the descent
Thrusters UB
C. 3 rd + 2 cal was dead tired in this whole amrap.
1st row at 950 then 900 then 800….
D. Green band/20/red band/yellow band
A. Hit 265 (so tired from moving)
B. Went down to 85# on thrusters. 7:15
C. Skip
D. Done
D) 25lbs
A) up to 364 stopped
B) rope burn (legless 6 ft)
5:54 (thrusters UB)
C) done with
60 cals ski erg
2 rounds plus 20 cals
A. Worked Up to 285
B. 8:49 RX
C. 2 + 120 Reps
D. Done
A. Up to 150Kg(96%). Missed at 152.5Kg.
B. 5:52. Subd 30/20/10 LSit towel pull-ups, no rope.
C. 3rnds, smooooooth.
D. Done
Solid work Wilson! Good to see you hitting those top end numbers
A. 275/286/297/308/319/330/341/352f
B. No rope. Did 4x strict pull-ups instead 24/16/6. 5:39
C. Airdyne bike and 40lb kb thruster instead of wb.
3 rounds +6 cal.
D. Done
A. Up to 90kg. Didn’t max out 100% since I’m struggeling with some hip impingement. Happy to hit this after more than 5 months of no heavy squatting at all. PR before injury was 105kg.
B. Time 10:40. Scaled to 3,2,1 RC since these are a big challenge for me under fatigue. I use my arms waaay to much, so I had to rest a lot between them.
Need to practise these.
C. 2 rounds + 36 cal row. 20 KB swings @24kg instead of DU’s (shinsplints).
D. Out of time
Yeah Anna! Great work hitting 90kg!
A) Built to 321 -9lbs under
B) 6:59 with Strict Pulls cause I’m at work-18/12/8
C) Did one round cause work got busy
D) Done -Tates press 15s/20s
Great work hitting 95+%!
A. Built to 175 missed dropped weight to 155 hit one, then rebuilt and finished at 165. Missed at set 5.
B. 10:15 red, played with short rope on a few reps. Took time to alternate with teammates on rope.
C. 3 full rounds, UB wall
Balls.
D. Done 15# on Tate’s presses
A. 240 up to 280
B. 14:19 with 12′ rope climbs from seated
Thr 20/10 12/8 ub
Climbs took a while!
C. 2 rounds + 38 row cal
Row around 1050-1100 pace du 30/30 wb ub
Great workout thanks Tino!
Nice work Tim!
So happy to be back!! Last month I helped my gf get ready for her first comp, so I trained with her, however I also had to travel for work so my fitness is not at the best, looking forward to get back to a good level.
A. 205/ 235/ 255/ 265 failed
B. 10:05
C. 2 rounds + 22 cals
Welcome back Eduardo! I hope your gf crushed her comp!
She did, she and her partner finished 4th. Proud boyfriend right here ?
A: Rows cruised at 1:50-1:55/500m, front squat 225-275-295-315-335-345-355-375# (pr)
B: 6:21, thrusters ub, you go I go on rope
C: 2 + 18 wb
Yeah buddy!! Congrats on the PR!!!
I’ve been traveling a bunch and running around as I pack and get ready to leave Boston so I’m gonna blame my performance this week on that 🙂 I’ve really felt like I haven’t been moving well so those 80-85% guidelines are a blessing this week. Did the mobility drills and warm up. Not sure I was doing all of them correctly but I tried ?♀️ A. This format was cool, liked it a lot even though today felt super heavy. Up to 178, failed 183 (my 1RM is 193). B. Finished in 9:45 A wod that should have played… Read more »
The important thing is you’re still putting in the work! Nice job Talia!
A. Done. Up to 180 (95%). Failed 185
B. RX 10:06. Made the mistake of doing the first set of thrusters UB and then I couldn’t feel my fingers and quickly tanked. ?? So, now I know.
C. RX 2 + 10 DU
D. Done
Great job pushing that redline and learning from todays workout!
A) started at 225, up to 335, missed 345 twice
B) 7:06 lots of people sharing ropes and got real sweaty after part A
C) 2 rounds plus 58 du
excuses, excuses 😛
A: up to 325, failed 335
Front squats felt bad today, real hard time staying upright
Afterwards left oblique and hip were really pissy
B: 8:30, I can definitely go faster
C: skipped for time and hip/oblique
D: done
Mobility & Activation – Done
A. 120kg/ 125kg( Fail) My PR
B. 10:03 Rx
C. 2 rds
D. Done
Still a solid day hitting 95+%! ?
A) 315
B) skip
C) 3 rds + 5 cal row
A) up to 305
B) 6:59
C) 3 rounds … done with bike erg
D) done
Warm up: done
A. 385 lb ✅ 100% done
395 failed but it will mine
B. 7:41 I love thruster and rope climb
C. 2 rounds + 6 cal row
D, done
Great work hitting 385! I expect to see 395lb soon!
thanks tino… of course, the 395# soon