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The Grunt (cycle benc ...

Metcon

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Workout

8/11/2021

"Pain versus Discomfort" There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different. Pain is when we are walking through the garage and step on a nail. Pain is when we lose a limb. Real pain, is when we loose a loved one. What we feel inside conditioning sets is not pain... it's discomfort. Training isn’t painful. It’s uncomfortable at times, but – it’s not pain. Let's use this as a perspective change as we enter today's training. Today, we’ll get uncomfortable.

Warm-up

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The Grunt (cycle benchmark) (AMRAP - Reps)

"The Grunt" (Cycle Benchmark)
AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell - MRx: 55/35, Rx: 75 / 55 lb, Rx+: 95/65

Stimulus
- This is a retest from the beginning of this cycle. - In this barbell sprint, we'll have 5 minutes to complete 18 power cleans, 15 front squats, 12 push jerks, 9 power snatches, and in the time remaining, as many thrusters as possible.
- Barbell must come from the floor for all movements.
- Score is total thruster reps completed.

Metcon (AMRAP - Rounds and Reps)

"Neat"
AMRAP 15:
6 Chest To Bar Pull-Ups
6 Deadlifts MRx: 135/85, Rx: 155 / 105 lb, Rx+: 185/135
9/7 Calorie Assault Bike

Stimulus
- Conditioning Category: Threshold
- The 6 bar chest to bar pull-ups should be completed in 1-2 sets every round. Reduce the reps or modify the movement if needed. This station should take under :30s.
- The weight on the barbell should be something you can complete the 6 deadlifts in 1-2 sets every round. This station should take under :30s.
- The bike should take under :45s.
- Athletes can expect to complete between 6-10 rounds.
- Score: Rounds + Reps

Whiteboard:

Wednesday, August 11, 2021

Male Clients