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Components

"TRYPTOPHAN"

Deadlift

Metcon

Settings

Workout

Wednesday

A. CONDITIONING

Option to complete this today as conditioning or tomorrow as part of class workout. Option to complete 5 rounds if volume is an issue.

"TRYPTOPHAN" (Time)

7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike

*Weight Vest is optional.

(Score is Time)

B. 60:00 GPP

Warm-up

2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Row

Into…

EMOM x 6 MINUTES
MIN 1 - :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 - :50 Row (EZ → Mod → Hard)

Strength

Deadlift (1x4 / 1x4 / 1x4+)

Deadlift

DEADLIFT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

EMOM x 15 MINUTES
MIN 1 - :45 Max "Deadstop" Sumo Deadlifts (185/135)|(135/95)
MIN 2 - :45 Max Sit-Ups
MIN 3 - :45 Max Cal Row

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP - Reps)

*Choose (1) and complete for quality

1. 3 SETS
Max Strict Pull-Ups
2:00 Ring FLR

(Score is Reps)

2. 3 SETS
1:00 Bar Muscle-Ups
2:00 Wall Sit

(Score is Reps)

3. 3 SETS
1:00 Tempo Ring Rows (1111)
2:00 Plank Hold

(Score is Reps)

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