Workout of the Day

3 rounds of:

-Max reps of strict pull-ups. If you have more than 15 pull ups, do strict chest to bar

-Max reps of shoulder presses, 115 / 75 lb.

-Max-calorie row in 20 seconds

-Max L-sit hold for time

Use a clock and begin an attempt at each exercise every 3 minutes. A lot of rest is built in today.

Scaling

This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.

Intermediate Option

Use 95 / 65 lb shoulder press

Beginner Option

2 rounds of: Max hang for time (from a pull-up bar)

Max reps of shoulder presses, 65 / 45 lb.

Max-calorie row in 20 seconds

Max plank hold for time

3 Rounds

-15 tuck ups https://www.gymnasticbodies.com/exercises/tuck-up/

-5 stiff legged windmill each side. Athlete can choose weighted or unweighted https://www.gymnasticbodies.com/exercises/stiff-leg-windmill/

WOD 2

3 R

-10 pseudo planche pushup https://www.gymnasticbodies.com/exercises/pseudo-planche-push-up/

-5 Xiaopeng forward each side https://www.gymnasticbodies.com/exercises/xiaopeng-forward/

-5 Xiaopeng backward each side https://www.gymnasticbodies.com/exercises/xiaopeng-backward/

WOD 3

3 sets of max GHD sit ups in one minute

Rest as needed

You don’t need to go fast. Focus on stability and control of the movement.

Make sure hips are off the edge of the GHD.

Look at your belly button the whole time.

Range of motion is determined by how far you can go while in posterior pelvic tilt

Jerk

jerk 3-3-3-3-3-3-3 reps

Technique is the key priority. Get as heavy as is comfortable for the speed and form of the athlete.

There will be a lot of variation today.

Scaling

Newer athletes should spend plenty of time drilling the movement before adding weight. It is fine to work footwork speed and range of motion only using the empty bar or even no bar. For example look at how the best in the world review their basics https://www.youtube.com/watch?v=HQQUEIr5m7A

https://www.youtube.com/watch?v=ca_hRKn2zzw

Athletes can start out of the rack of clean the bar up according to choice and experience.

Athletes can chose the jerk of their choice.

My preference for experienced athletes is one push/squat jerk and one split jerk with each leg. i.e., there is no “good” or “bad” side.

The best option for most of our athletes will be to get comfortable with one style today. I would encourage athletes with some experience to get used to using both legs if using split jerk. Yes, I know this is unconventional, but my experience from Martial arts suggest that this is the better long-term learning tool.

Partner Workout: Divide work as you and partner seefit. One partner works while the other rests

10:00-

-150 Wall balls

-Max Rope climbs in remaining time

5:00 rest

10:00-

-150 KB swings

-Max Calorie Bike in remaining time

5 x 1000m / 3 min easy

Row five 1000 meter pieces.

Row for three minutes at light pressure between each 1000 while focusing on stroke mechanics. You can try elements of the warmup again. If you are not used to rowing, get up and walk around for a few seconds during this 3 minute interval.