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Metcon

Clean and Jerk

Double Knot

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Workout

Friday

“Everyone makes mistakes. Not everyone owns them.” Learning starts with ownership. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward. To ask ourselves the simple question - “What could I have done better?” The pitfall is to think of what *others* could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.

Home WOD

Metcon (Time)

For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50's/35's)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50's/35's)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50's/35's)

DESCRIPTION
Today's descending rep scheme workout balances out two gymnastics movements with moderate weight dummbbell squats cleans
The intended time range for this workout is between 12-20 minutes

DOUBLE UNDERS
If you have 75+ double unders unbroken when fresh, look to complete this piece unbroken
If you're not there yet, consider reducing the reps or choosing a modification from further down the page
Some common rep scheme mods are:
75-50-25
50-35-20

STRICT PULL-UPS
If you have 15+ strict pull-ups unbroken when fresh, we recommend completing this workout as written
If you're not quite there, consider reducing the rep number or choosing a modification from further down the page
Some common rep scheme mods are:
15-12-9
12-9-6
9-6-3

DOUBLE DUMBBELLL SQUAT CLEANS
Choose a moderate pair of dummbells that you could cycle for 12+ reps unbroken when fresh
Within the workout, we're looking to chip away at small, manageable sets on this movement
One head of the dumbbell will touch the ground on the outside of the feet at the beginning of each rep

Body Armor

3 Giant Sets:
10 Weighted Bulgarian Split Squats (left)
10 Weighted Bulgarian Spit Squats (right)
10 Air Squat Jumps for Max Height
Rest 1:00 between

STIMULUS
DESCRIPTION
Todays Body Armor will focuses on leg strength and explosiveness
The set starts with 10 weighted split squats on each side
The set finishes with 10 air squat jumps, where we will explosively come out of the squat into a max height jump
MODIFICATIONS
WEIGHTED BULGARIAN SPLIT SQUATS
Unweighted
Step-Back Lunges

Strength

If you have the equipment

Clean and Jerk

On the Minute x 7:
Minute 1: 1 Squat Clean and Jerk @ 72%
Minute 2: 1 Squat Clean and Jerk @ 76%
Minute 3: 1 Squat Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 76%
Minute 6: 1 Squat Clean and Jerk @ 80%
Minute 7: 1 Squat Clean and Jerk @ 84%

Metcon

Double Knot (Time)

For Time:
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)

SUBS
DOUBLE UNDERS
Reduce Reps
2 Minutes of Practice
150 Single Unders (1.5x)

BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
21-15-9 Chest to Bar Pull-up or Pull-ups

DESCRIPTION
Today's conditioning piece balances out higher skilled gymnastics movements with a moderate weight barbell
The squat cleans will decrease with each round while the double unders and bar muscle-up reps stay static
The intended time range for this workout is between 10-20 minutes

DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 2 minutes or less
See the "subs" section for more options

BAR MUSCLE-UPS
If you have 9+ bar muscle-ups unbroken, we recommend completing this workout as written
If you're not quite there, adjust the rep number or choose another variation listed in "subs"
This station is ideally cleared in 90 seconds or less within the workout

SQUAT CLEANS
Choose a moderate weight for these 45 total squat cleans
This should be a load that you could cycle for 12+ reps unbroken when fresh

Strategy

DOUBLE UNDERS
Take into account how the double unders will affect the bar muscle-ups that follow
If you know big sets will "gas" you, it's better to break up your reps on the rope to balance your effort across the two movements
If you're confident with bar muscle-ups under fatigue, consider working through larger sets of double unders
Think about the following options:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 40-30-20-10 or 25's
5 Sets: 20's

BAR MUSCLE-UPS
Envision how you would break-up 27 bar muscle-ups for time
Whatever you believe your strategy would be, try to hold that from the beginning
There is no right or wrong - we're just looking for the strategy that maximizes your ability on this movement
Consider the following sets:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2

SQUAT CLEANS
While this is a weight that you could likely cycle for 'touch and go' reps, quick singles might be the most consistent option from the beginning
You could also include a mix of 'touch and go' and quick singles to get ahead in the set
For Example: You could begin each round with a larger set of 'touch and go' reps before immediately transitioning to quick singles to finish out the set

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