Mobility & Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Gymnastics Primer
Every minute, for 12 minutes, (6 sets) of:
Station 1: 3 Wall Walks
Station 2: 3-10 reps of Gymnastics Pulling*
*Options include:
Strict Pull-Ups
Kipping Pull-Ups
Chest-to-Bar Pull-Ups
Bar Muscle-Ups
Toes-to-Bar
A.
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Front Squats @ 70-75% of 1-RM
Even Rounds: 2 Front Squats @ 80% of 1-RM
B.
“But Did You Die”
35-54:
Three rounds for time of:
15/12 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
Rest 60 seconds, and then …
Three rounds for time of:
15/12 Calorie Ski Erg/Bike Erg or Rowing
10 Dumbbell Box Step-Overs (50/35 lbs to 24/20″)
Rest 60 seconds, and then …
For time:
800 Meter Run
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
55+:
Three rounds for time of:
12/10 Calorie Assault Bike
10 Chin-over-the-Bar Pull-Ups
Rest 60 seconds, and then …
Three rounds for time of:
12/10 Calorie Ski Erg/Bike Erg or Rowing
10 Dumbbell Box Step-Overs (35/20 lbs to 24/20″)
Rest 60 seconds, and then …
For time:
800 Meter Run
50 Wall Ball Shots (20/10 lbs to 9′ target)
Please compare time to October 30, 2021
Score is total time. Please record the time for each workout separately and SugarWOD will automatically add all three workouts together to give you your total time. (DO NOT include the 60 seconds rest)
C.
Three sets of:
Side Plank x 30 seconds per side
30 seconds Rest
Straight Body Ceiling Reaching Crunch x 30 seconds
30 seconds Rest
Athlete Notes:
Today you are retesting a workout done back in October of 2021. If you did this workout back on October 30th then look up your time and any notes you had about the training session so you can compare todays effort. The tendency will be to go out of the gate too fast on the bike/pull-up couplet so try to hold back the throttle just a bit. Remember, this workout comes down to total time for all three couplets so it does no good to go blazing fast on couplet #1 just to be gassed for the remaining work.
Play with different styles of dumbbell box step overs today. Are you able to stay low as you step up and over? Are you alternating which leg steps up onto the box? Can you ‘swing’ the dumbbells forward as you step up to give you a little momentum? Test it out today and get a feel for what works best for you.
For the last couplet be mindful on your run. It is easy to pull off the gas pedal when going for a longer run but that can eat up a lot of time. We aren’t asking you to go out and PR your 800 meter run but just stay mentally engaged so you don’t inadvertently slow down on your run. Then, push on your wall ball shots to keep them in sets of 2-3 max! Can anyone go unbroken on these 50 reps? That is a fun challenge to give yourself to end out the workout!
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
Twelve sets of:
Run 150 Meters @ 400 Meter PR pace
Rest only as long as is needed to hold your paces.