-400m run or row.
-15 strict pull-ups
-30 overhead squats (75/55)
-400m run or row
-10 strict pull-ups
-20 overhead squats (75/55)
-400m run or row
-8 strict pull-ups
-15 overhead squats(75/55)
scale pull ups to chin over bar hang, where 3s = 1 rep, or use ring rows
Week 3 Sled
8 Rounds
-30s sled push
-60s backwards sled walk
Record your heaviest weights for each and note the surface you used. Try to work as many rounds as possible as the heaviest weight you can move well.
Rest at least 90s between efforts. Take more if you need it. The initial rounds can be fast and light, where you attempt to cover as much distance as possible
You will likely need different weights for forward and backward
Increase weight each round as able.
With heavier loads, you want a weight that you can move continuously on the surface you are using.. so no recommended weights are provided. The heaviest weights should slow you down significantly, but still allow you to move.
Increase weight each round. But on backwards sled go from toe to heel. If you find yourself shuffling, then the backward weight is too heavy.
Complete as many rounds as possible in 12 minutes of:
-9 dumbbell deadlifts
-6 burpees
-3 dumbbell power cleans (40/60) (30/45) (20/30)
WOD 2= 7 sets of 5 per side in 14 minutes
-ATG split squat https://www.youtube.com/watch?v=eJcvTOk5TOw
. This is a rate of 5 reps per minute, so please do not try to rush. The goal is quality. Go unweighted and aim for gentle end range of motion in the front hip flexors (keep the back leg straight). Use elevation if you need. If you can keep your back knee off the ground and get close to touching your hamstring with the front heel, then you can add weight with dumbbells. Don’t go more than 20% bodyweight per hand”
5 rounds for time of:
-15 strict handstand push-ups
-15 strict ring dips
-1,000-m row
Scale dips using full range of motion on rings https://youtu.be/NjujVHxnstc?t=34
Scale Handstand push ups using wall walks where 1 wall walk = 3 HSPU
You can break up HSPU and dips early and often if needed.
Beginners can scale the number of rounds as this is a long workout with high nervous system load
For the WOD, please take note of the weights you work up to. The series won’t work if you don’t keep records.
Back squat: Start with the empty bar. Be sure to start with hands as close together as possible and use upper back to keep chest open.
-work up to 5 rep max pause squat 3seconds at the bottom*
-work up to 5 rep max back squat you can reach in 4 sets or less**
-20 reps at 60-65% of 5 rep max #
#If 5 rep max did not increase from last time, still increase weight used on 20 rep compared to last
Front squat: Start with the empty bar. Keep hands at least 1 thumb length outside shoulders unless you have extreme elbow and shoulder mobility.
-work up to 5 rep max pause squat 3seconds at the bottom*
-work up to 5 rep max front squat you can reach in 4 sets or less**
-20 reps at 60-65% of 5 rep max #
#If 5 rep max did not increase from last time, still increase weight used on 20 rep compared to last
Form is key here. Do not increase weight if form starts to decrease
* Bottom means the max depth you can go with back straight and good form. If you are rounding your back significantly then sit higher for now. Even if this means your hips do not go below your knees.
**Don’t worry if you don’t get to your absolute 5 rep max. Also don’t aim for this if the weight is uncomfortable. Today is about feeling things out as opposed to an absolute max effort. If you feel like you reach the max you can lift with good form in 3 sets, then that is fine. You can omit the 4th set and go on to the 20 rep portion.