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Components

Metcon

Deadlift

Frank The Tank

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Workout

Wednesday

https://youtu.be/lVK7CxhNZ0A

Home WOD

Choose a version. Finish with Body Armor.

Metcon (Time)

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

MODFICATIONS
DUMBBELL POWER SNATCH:
-Odd Object Ground to Overhead
-Kettlebell Swings

DUMBBELL REVERSE LUNGES:
-Odd Object Reverse Lunges
-Kettlebell Reverse Lunges
-12 Jumping Lunges

DESCRIPTION
-We’ll work through 7 fast paced intervals today
-You’ll work through the 4 stations for time and rest until the next round begins
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less - giving you at least 1 minute to rest
-Your score is the slowest of the 7 rounds

Metcon (Time)

Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

MOVEMENT VIDEOS
Odd- Object Ground to Overhead (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)

Odd-Object Reverse Lunges (https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be)

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

MODIFICATIONS
ODD OBJECT REVERSE LUNGES:
-12 Jumping Lunges

Body Armor

Metcon (No Measure)

3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
Rest 1:00 between

Click Video for demo (https://www.youtube.com/watch?v=JpHaijPdurA&feature=youtu.be)

MODIFICATIONS
Rows - Single dumbbell, or any odd-object can work here
Clapping Pushups - Can be completed as any variation of pushup (regular, knees, box)
Romanian Deadlifts - Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)
Pushups - Can be completed with same intentions above (knees or box an option)

Strength

If you have the equipment

Deadlift

On the 1:30 x 4 Sets:
5 Deficit Deadlifts

Set 1: 40-50% at 2" Deficit
Set 2: 40-50% at 3" Deficit
Set 3: 40-50% at 4" Deficit
Set 4: 40-50% at 5" Deficit

From the 6:00 - 12:00:
Build to a Heavy Set of 2 (No Deficit)

STIMULUS
GENERAL
-A Deficit Deadlift is a deadlift performed while standing on a bumper plate
-The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift
-It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up
-If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit
-Start a new set every 90 seconds on the clock (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
-From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit
-Record your score as the final heavy set of 2

MOVEMENT PREP
Warmup Set
Take 4-6 Sets to Build to Opening 40-50% at 2" Deficit

Metcon

Frank The Tank (3 Rounds for reps)

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

STIMULUS
GENERAL
-"Frank the Tank" is a CompTrain benchmark workout last completed on 8.21.19
-Each of these high intensity intervals begins with a buy-in of wallballs that only happen once
-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
-The score for each section is total rounds and reps of deadlifts and lateral barbell burpees

WALLBALLS
-The wallballs should take no longer than 2:30, 2:00, and 1:00 respectively
-Adjust number or stick to a time cap to allow enough time on the scored portion of today's workout

DEADLIFTS
-Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out
-Consider the following when choosing weights:
*1st Bar: Lighter weight you could complete for 30+ unbroken reps when fresh
*2nd Bar: Moderate weight you could complete for 21+ unbroken reps when fresh
*3rd Bar: Moderately heavy weight you could complete for 12+ unbroken reps when fresh

LATERAL BAR BURPEES
-There is no need to stand to full extension on the lateral bar burpees
-You can jump up or step up out of the burpee, but should jump over the bar with two feet

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