0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-32:00 Accessory Work
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Thread the needle
Inchworms
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
20 second Hang on Rig
Accessory Work
Barbell Reverse Curls 4x10
Double DB Skull Crushers 4x10 (VIDEO)
Plate Holds 4x40 seconds (VIDEO)
FOCUS:
Grip, Bicep and Tricep work
Reps increased from last week, building strength endurance
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Curls, M2: Crushers, M3: Holds
WOD Prep
2-3 Rounds
3 Deadlift
2 Hang Power Cleans
1 Shoulder to Overhead
10/6 Calorie Bike
WOD:
7 Rounds
1:15 AMRAP
5 Deadlift
4 Hang Power Cleans
3 Shoulder to Overhead @135/95
Max Calorie Bike with remaining time
—45 seconds rest—
SCORE: Calories
PACE GOAL: 40 seconds to complete barbell work, 70/45 total calories
FEEL:
Grindin’ All My Life
The 45 seconds rest will feel like recovery for rounds 1-3, maybe 4. Rounds 5-7 will not really feel like rest, only some time to pull your life together to go again
This workout is good training for two of our post tests in week 6, Incredible Hulk and the Bike test
STRATEGY:
Try to do all barbell movements as a complex, completing them without putting the barbell down
About the only good spot to break it up would be doing 4 deadlifts, dropping to rest, then completing the last deadlift into the hang power cleans and shoulder to overhead
RPE of 8-9, not all out, but a hard effort, focus on consistently hitting the same calorie mark each round
EQUIPMENT CONSIDERATIONS:
Obviously the bike is pretty essential for the stimulus and to work on improvement for the bike post test, but if needed here are some substitutes
Stagger a second group by 45 seconds, this should allow the first group to complete the complex and keep everyone on the same clock…meaning the stagger is the same as the rest period, so group 2 finishes right when group 1 would be starting again
Ski would be the next best option since it is easy to get on quickly like the bike
If absolutely necessary then Row can be an option
BEGINNER: 75/55
SCALED: 115/80
Rx+: 155/105
COMP: 185/125