Workout of the Day

6 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.

1) W= 15 tuck up. https://www.gymnasticbodies.com/exercises/tuck-up/

M= 5r each side Stiff Legged Windmill https://www.gymnasticbodies.com/exercises/stiff-leg-windmill/

2) W= 15 straddle up. https://www.gymnasticbodies.com/exercises/straddle-up/

M= 5 Jefferson curl https://www.gymnasticbodies.com/jefferson-curls-weighted-mobility/

3) W= 15 V-up. https://www.gymnasticbodies.com/exercises/v-up/

M= 30s Pike Lean https://www.youtube.com/watch?v=KvDc2l2rD9w

4) W= 5 half-tuck Hanging Leg Lift. https://www.gymnasticbodies.com/exercises/half-tuck-hanging-leg-lift/

M= 30s standing weighted pike hang https://www.youtube.com/watch?v=7r46yutO3ns

5) W= 5 half Hanging Leg Lift. https://www.youtube.com/watch?v=GwsOlCiefY4

M= 5 reps vertical pike walk https://www.youtube.com/watch?v=ZpI2oGoXDJQ

6) W= 5 reps of 10 s descent Hanging Leg Lift Negative. https://www.youtube.com/watch?v=a9f8Y7jfLZU

https://www.youtube.com/watch?v=Bsj916Toigc

M= 5 reps vertical pike pull

https://www.gymnasticbodies.com/exercises/vertical-pike-hang/

https://www.youtube.com/watch?v=rnhNZuzJYrM

https://www.youtube.com/watch?v=4LdyUOp-zTA

WOD: Perform 5 sets of the work mobility combo that is appropriate for your level.  You will know you are at the right level when you can move with good form, continuously through 5 sets with minimal rest, although it may be challenging.

Use the mastery chart so scale within a combo to a work set rep range that is appropriate for you.

Mobility reps always stay the same.  In the mastery chart, if the target reps are 5, use the row with 5 reps as the goal to scale to the rep scheme closest to  your level if you are unable to complete 5 sets of 5 reps

For max reps at each station:

-Reverse Tabata pull ups. Scale to chin over bar hold if you don’t have pullups or get close to failure

-Rest 1 minute

-Reverse Tabata hollow rocks

-Rest 1 minute

-Reverse Tabata seated shoulder presses (75/55/35/22). Use Dumbbells if you lack mobility

-Rest 1 minute

-Reverse Tabata GHD hip extensions

-Rest 1 minute

-Regular Tabata jumping back squats (75/55/35/22)

The Reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for eight intervals.

Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

4 rounds for time of:

-15 GHD sit-ups

-30 thrusters (65/45/35)

-45 double-unders

4 rounds.

-3:00 Work

-Row 500m/400m

-10 shuttle runs (20 ft, down and back = 1)

-Max bar muscle-ups in remaining time

-6:00 rest

Use round 1 as a calibrator

Scale row so member does not row past the 1:45 mark on the first round. Scale run so member does not run past 2:30 on the first round.  Try to keep the same number of shuttle runs and muscle ups each subsequent round.

Scale bar muscle ups to pull overs or jumping bar muscle ups. If member cannot do muscle up or pull over, then do dips on odd rounds and pull ups on even rounds.  If needed, scale pull ups to chin over bar hold. Scale dips to push ups.