- RX -
For time:
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
- If athletes begin the WOD with a row, they finish with a run and vice versa.

- INTERMEDIATE -
For time:
2001-m run or row
11 shoulder presses (65/95 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
- If athletes begin the WOD with a row, they finish with a run and vice versa.

- BEGINNER -
For time:
1000-m run or row
11 shoulder presses (35/55 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m run or row
- If athletes begin the WOD with a row, they finish with a run and vice versa.

Rowing + running warm-up | 7:00
- Rest :10 between each row progression set.

200-m run
- Out-and-back; increase the pace on the way back.

Progression // Focus
:30 row // Keep the chest up and return the arms while the legs are straight.
:30 row // Keep the chest up and hold the end of each stroke for :01.
:30 row // Continue to hold for :01, but push/pull harder to make the fan "louder."
:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.
:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.

1 round:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg

For time:
2001-m run
11 DB shoulder presses (35/50 lb)
11 DB thrusters
11 sumo-stance DB cleans
11 DB push presses
11 DB squats
11 DB squat cleans
11 DB push jerks
11 DB squats
11 DB deadlifts
2001-m run
- Use two DBs.
 

7 sets:
2 clean pulls
1 power clean
- In today's strength session, build to a heavy set of the complex.
- For all three lifts, feel free to re-grip at the bottom and take a moment to reset yourself. Do not treat these sets as touch-and-go reps.
- Aim to finish your final set around 90%+ of your best 1-rep power clean.
 

Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
100-ft sandbag carry (100/150 lb)
- Choose a load on the hip extensions that allows you to perform each set unbroken.
- The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx'd loading isn't heavy enough, feel free to go heavier.
- Substitute the sandbag for a double-KB front rack carry.
 

6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
- Rest as needed between sets.
- In this skill session, the goal is to perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
- If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
- Notice the similarities in the kip swing. If you don't actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.

 

AMRAP 30:
Max calorie row
- Starting at 0:00 and every 3:00 perform 10 burpees.
- Aerobic capacity and mental resiliency workout.
- Target 15-20 calories each minute for men. 10-15 calories each minute for women.
- Finish the burpees in :45 or less.
- Transition quickly on and off the rower. Don't spend time strapping and unstrapping your feet in the rower.

 

Part 1:
For time:
150 weighted step-ups (20 in)
- Use a 30/45 lb ruck.

Part 2:
4 rounds for reps:
:20 air squats
:10 rest

Rest 2:00

4 rounds for reps:
:20 double-DB deadlift (20/35 lb)
:10 rest

- Use loads and heights consistent with your week 10 variation.
- This is week two in our preparation for the hero workout Chad on November 11, 2023.
- To learn more about the CHAD1000X event, click here.
- Use weight and height options that represent how you plan to attack the game day workout on 11/11/2023.