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Workout

Tuesday

https://youtu.be/_SM5ZfuPLZA

Home WOD

Choose One. Finish with Body Armor.

Metcon (Time)

For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups

MODFICATIONS
STRICT PULL-UPS:
-Ring Row or Barbell Row (Barbell in Rack - set up like a ring row)
-40 Odd Object Rows

DOUBLE DUMBBELL POWER CLEANS:
-Single Dumbbell Power Cleans
-Odd Object Ground to Shoulder

DOUBLE DUMBBELL PUSH JERKS:
-Single Dumbbell Push Jerk
-Odd Object Shoulder to Overhead

RUN
400 Meters:
500 Meter Row
1000 Meter Bike Erg
40/30 Calorie Schwinn Bike
28/20 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs

800 Meters:
1000 Meter Row
2000 Meter Bike Erg
80/60 Calorie Schwinn Bike
56/40 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs

STIMULUS
DESCRIPTION
-In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups
-We expect this workout to be on the longer side, taking around 18-25 minutes to complete
-Only one head of the dumbbell has to touch the ground at the bottom of each rep
-Choose a weight for the dumbbell here that allows you to complete at least 10 reps at a time

Metcon (Time)

For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows

MOVEMENT VIDEOS
Odd-Object Rows (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)

Odd-Object Ground to Shoulder (https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be)

How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)

MODFICATIONS
ODD OBJECT ROWS
-Ring Rows
-Barbell Rows (Barbell in rack - set up in ring row position)

RUN
*400 Meters:
30 x 10 Meter Shuttle Runs
30 Burpees
30 Tuck Jumps

*800 Meters:
60 x 10 Meter Shuttle Runs
60 Burpees
60 Tuck Jumps

STIMULUS
DESCRIPTION
-In this chipper style workout, we’ll alternate between running and odd object movements
-We expect this workout to be on the longer side, taking around 18-25 minutes to complete
-Choose a weight here that allows you to complete at least 10 reps at a time

Body Armor

Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one "round", and also 1:00 on the clock. Eight rounds in full. Not for tracked score.

Click for a video demonstration (https://www.youtube.com/watch?v=iitBJlg__M8&feature=youtu.be)

MODIFICATIONS
-Intention is to push respective to our own level
-Break as needed, preferring the :20s "on" time (so we can hold the :10s statics)
-Hollow hold can be modified by bending knees and/or keeping arms by sides
-Gluge bridges can be done with feet elevated, or flat on floor

Metcon

If you have the equipment

Flashback (AMRAP - Rounds and Reps)

AMRAP 10:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Double Unders
10 Push Jerks (135/95)

SUBS
DOUBLE UNDERS
-Reduce Reps
-30 Seconds of Practice
-45 Single Unders (1.5x)

STIMULUS
GENERAL
-In this short AMRAP workout let's choose a moderate weight on the barbell and a jump rope variation that allows you to complete 5+ rounds, or a round at least every 2 minutes
-Your score is total rounds and reps completed at the end of 10 minutes

DOUBLE UNDERS
-The time spend on the rope is designed to be pretty short, taking no longer than 40 seconds to complete
-Choose a rep number or variation that allows you to ideally complete these unbroken each round

BARBELL MOVEMENTS
-Use one barbell weight for both movements, choosing it based on whatever movement is more difficult for you
-This is ideally a weight that allows you to complete the hang power cleans in 1-2 sets each round and the push jerks unbroken"

Strategy

GENERAL
-With a small number of double unders, let's try to complete those unbroken throughout the workout
-The big thing to consider here is how to approach the barbell movements
-While it is a moderate weight with a smaller rep number, the overall volume can add up fairly quickly, especially when combined with the double unders
-Based on the nature of the movements, we'd rather break the hang power cleans over the push jerks, since you would have to complete extra cleans if you break the push jerks
-Taking one quick break on the hang power cleans can be helpful in staying consistent over the 10 minutes of work
-If you see yourself breaking them at some point, break them from the beginning
-Consider the following break-up options:
*1 Set: 10
*2 Sets: 5-5 or 6-4
-You may also find it helpful to use to clock to help guide you through these rounds and keep you on track towards your desired scores
-Consider the following round times:
*8 Rounds: 1:15 Per Round (1:15-2:30-3:45-5:00-6:15-7:30-8:45-10:00)
*7 Rounds: 1:25 Per Round (1:25-2:50-4:15-5:40-7:05-8:30-9:55)
*6 Rounds: 1:40 Per Round (1:40-3:20-5:00-6:40-8:20-10:00)
*5 Rounds: 2:00 Per Round (2:00-4:00-6:00-8:00-10:00)

Metcon (No Measure)

On the 3:00 x 6 Rounds:
400 Meter Run

SUBS
Row:
-500/400 Meter Row

Assault Bike or Echo Bike:
-28/20 Calories

Bike Erg:
-1000 Meter Bike Erg

Trueform or Air Runner:
-300 Meters

STIMULUS
GENERAL
-In today's running intervals, we're looking for a work to rest ratio right around 1:1
-These are not all out efforts, rather strong efforts that can be sustained for the 6 rounds
-These runs should take between 1:30-1:40 to complete
-Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round

Want to see some of these movements in action? Check out our .