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Metcon

"Oh My Tosh"

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Workout

WEDNESDAY 10.13.21

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

1: Metcon (Weight)

Weighted Strict Pull-ups
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1]
5-9 Unbroken: 3-2-1-1-1
10+ Unbroken: 4-3-3-2-1

*Rest as needed between sets.
*Build in weight each set.

Stimulus
- If you have not completed a max set of strict pull-ups, complete that now instead of this piece.

- Score: Enter loading for each set.

Modifications
WEIGHTED STRICT PULL-UPS
- Remove Weight
- Banded Strict Pull-Ups

2: Metcon (Weight)

Deadlift
A) 5 Sets:
4 Dead Stop Deadlifts
All sets @ 65% of 1RM Deadlift

B) 5 Sets:
4 Touch-and-Go Deadlifts
All sets at @ 70% of 1RM Deadlift

Stimulus
- Dead Stop: Bar comes to complete dead halt on the floor between reps.

- Touch & Go: Plates kiss the floor between reps.

- Score: Enter weights used across for the dead stop and touch and go deadlifts.

MC: "Oh My Tosh" (9 Rounds for time)

[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts

Barbell: 225 / 155 lb

Stimulus
- CONDITIONING CATEGORY: Sprint

- 200M RUN: About 1:00.

- DEADLIFTS: Unbroken sets. 3 reps should take about 20s.

- 9 SCORES: Enter time for each interval. Overall score will be the sum total of all the intervals.

Strategy
- Push the runs.

- Quickly transition from the run to the bar.

- Smooth cycle on the deadlifts.

- Big breaths during rest periods to calm the heart rate.

Modifications
200 METER RUN
- Reduce Distance
- 250m Row
- 500m Bike
- 200m Ski
- 15 x 10m Shuttle Runs

DEADLIFTS
- Reduce Weight
- Reduce Reps
- Sub Dumbbell(s)
- 2x Step-Back Lunges

EC: Metcon (No Measure)

EXTRA CREDIT:
Accessory: Pulling
2 Rounds For Quality:
24 Barbell Back Rack GHD Hip Extensions 45 / 35 lb
12 Romanian Deadlifts @ 35% of 1RM Deadlift
6 Double Dumbbell Bulgarian Split Squats (Each Leg)
:30s Banded Hamstring Curl Hold (Both Legs At Same Time)

Rest 2:00 Between Rounds.

Stimulus
- Hold the dumbbells down by the sides for the Bulgarian split squats. Athlete's choice on weights.

- Score: Mark Completed.

Modifications
BARBELL BACK RACK GHD HIP EXTENSIONS
- Remove Barbell
- Weighted GHD Hip Extensions
- Supermans

ROMANIAN DEADLIFTS
- Double Dumbbell
- Reduce Load

DOUBLE DUMBBELL BULGARIAN SPLIT SQUATS
- Sub Kettlebells
- Barbell Front Rack
- Remove Weight

BANDED HAMSTRING CURL HOLD
- Glute Bridge Hold

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

Whiteboard:

Wednesday, October 13, 2021

Male Clients