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Macho Taco

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Workout

Wednesday

https://youtu.be/-uQHoBE97uo

Warm-up

3 Sets
30 Seconds Single Unders
30 Seconds Active Samson Video (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

Metcon

Macho Taco (AMRAP - Rounds and Reps)

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds

MODIFICATIONS
DOUBLE UNDERS:
-Reduce Reps
-1 Minute of Practice
-30 Over and Back Dumbbell Hops Video (https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be)
-60 Line Hops Video (https://www.youtube.com/watch?v=AG3QNJriozI&feature=youtu.be)

DOUBLE DUMBBELL MACHO MAN:
-Single Dumbbell "Macho Man" (3 Reps Each Side) Video (https://www.youtube.com/watch?v=EDus27jZC90&feature=youtu.be)
-Barbell "Macho Man"
-Odd Object "Macho Man"

DESCRIPTION
-3 minutes on and 1 minute off in these quick interval pieces
-After working through the double unders and jumping lunges, you'll complete max rounds of Double -Dumbbell Macho Man until the 3-minute mark
-Record your total rounds + reps of "Macho Man"
-Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN
-1 Round of Double Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

-Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
-Only one head of the dumbbell has to touch the ground in the bottom of the power clean
-You can get the weights overhead however you'd like for the shoulder to overhead (push press or push jerk)

DOUBLE UNDERS:
-Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES
-Alternate legs each rep for a total of 10 reps each side
-The back knee should touch the ground at the bottom of each rep
-Jump to full lower body extension between lunges

Strategy

GENERAL
-With only 1 minute of rest between intervals, all out sprints are likely not sustainable
-Aim to move with a purpose that allows you to stay consistent with your scores across the board
-Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
-Starting under control helps you sustain your efforts for all rounds today

DUMBBELL MACHO MAN
-If there is one "best" place to break up these rounds it's before the last power clean
-Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
-Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead

Body Armor

3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

STIMULUS
-Targeting the back side of the body in this Body Armor piece
-"Giant Sets" mean you'll move directly from one station to the next without sacrificing quality
-On each movement, focus on controlling the tempo on the eccentric portion
-On the way down in the bent over rows and good mornings
-As the hand move away from the body in the banded pull aparts
-The tempo for the single arm bent over rows is 3 seconds down + fast up
-Choose weights and band tensions that are challenging, but allow you to complete the station unbroken

MOVEMENT VIDEOS
-Single Arm Dumbbell Bent Over Row: (https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be)

-Banded Good Mornings: (https://www.youtube.com/watch?v=qS2PveiBtpM&feature=youtu.be)

-Banded Pull Aparts: (https://www.youtube.com/watch?v=VHRiIjvHJpY&feature=youtu.be)

Row Recovery

Not For Score:
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 10 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 5 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace

STIMULUS
DESCRIPTION
-This row recovery piece alternate between 500 meters and 250 meters for 3 rounds (2250 meters total)
-The 500 meter paces are designed to be fairly slow
-The 250 meter paces will get increasing faster over the 3 rounds
-Both these paces are based of your 2k row pace per 500
-For Example: If your last 2k time trial was completed in 8:00 - your pace per 500 was 2:00
-500 Meter Paces Today: 2:20
-250 Meter Paces Today: 2:10 - 2:05 - 2:00
-Use this chart to find your 2k pace per 500 (https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf)
-If you don't know your 2k pace per 500 - assign yourself paces for each distance

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