0:00-15:00Warm-up20:00-45:00Workout 1: Eva Strong55:00-70:00Workout 2: Strength III80:00-100:00Workout 3: Accessory - I105:00-115:00Stretching
Focus- Macro: Gas Pedal- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.- We will also test a 1:00 max-calorie bike, Fran, and Nancy.
2 sets:1:00 bike, row, or ski10 good mornings10 front squats10 push presses1 set::30 jump rope10 hanging knee raises200-meter run:30 jump rope10 toes-to-bars1 set:5 deadlift-shrugs5 muscle cleans5 tall cleans5 power cleans5 jerks5 clean and jerksEvery 1:00 x 5 sets:2 clean and jerks- Build in load to your workout load.
- Use an empty barbell or PVC pipe for the warm-up and clean and jerk work.- Focus on fully extending your hips for all clean and jerks starting in the warm-up.- For the build-up EMOM, work up to the weight you will use in the workout.
5 rounds for time with a partner:24 double-unders19 toes-to-bars2 clean and jerks (135/205 lb)400-meter run- Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Stimulus & Goals- 15:00-25:00.- 5:00 or less per round.- Double-unders together in :30-1:00.- Toes-to-bars split in :20-1:00.- Moderate-to-heavy clean and jerks split in :30-1:00, including transition.- Run together in 2:30 or less.Strategy- If you don't have a partner, you can perform today's workout as an individual.- Manage your pace on the run so you can get right to work on the other movements. Strategically break up the toes-to-bars to save your grip for the barbell.ModificationsDouble-unders | Reps, single-unders, penguin taps, substitutionsToes-to-bars | Reps, knees-above-hips, V-ups, sit-upsClean and jerks | Load, hang clean and jerks, power cleans, dumbbell clean and jerksRun | Distance, substitutionsRunning substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike, 400/500-m row or skiDouble-under substitutions | 4/5-calorie bike or ski, 10 Russian kettlebell swings (26/35 lb)
- Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets if desired. - Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.- If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Every 4:00 for 5 sets:15 weighted hip extensions (25/45 lb)Sandbag carry (100/150 lb) (100 ft)
- Choose a load for the hip extensions that allows you to perform unbroken sets.- The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx'd loading isn't heavy enough, feel free to go heavier.- Substitute the sandbag for a double-kettlebell front-rack carry.- Rest with any remaining time in the 4-minute interval.
Accumulate:1:00 foam roll calf/leg1:00 lacrosse ball roll/foot