WOD

AMRAP 20 min.

20 Arms Overhead Walking Lunge
50 ft. Bear Crawl
20 Burpee + Jump to High Target

Scoring

Total rounds and reps completed in 30 minutes.

100 m = 1 rep

Scaling

Walking lunge / reverse lunge / air squat
Bear crawl / sit-ups
Burpee to kickback / to step back / to inchworm

WARM-UP

(5 min.) Get Warm

Inchworm + 6, 5, 4, 3, 2, 1 Pushups
2 x 30 sec Plank – 30 sec side Plank – 30 sec other side plank (on hands, not elbows)
6 x 6 point burpees (crouch, jump out to top of pushup, bottom of pushup, top of pushup, jump to crouch, JUMP in air!)

(10 min.) Vertical Jump Practise

Get the Legs/ankles prepared first with some Ankle/leg mobility
Then have them perform;
3 x attempts at a Standing Vertical Jump
3 x attempts at a Running Vertical Jump
* Use something to mark on the wall. Or, if that isn’t possible, have them use a piece of tape to stick to the wall when they jump
* Give them a few practise attempts first before they go for their 3 attempts.

WORKOUT PREP & WORKOUT

6 Walking Lunges
6 Single Arm DB OH Walking Lunges with workout weight. – or 6 more for unloaded.
100 m Carry with their MB/Db or 50 ft. Bear Crawl
4 Burpees jumping to their workout target.

* Prep as needed for the Workout.

(30 min.) Perform Workout

WOD

20 Alt. DB Hang Power Snatch
15 Burpee Jump to target
1.5-mile run
15 Burpee Jump to target
20 Alt. DB Hang Power Snatch

WOD GOAL

Today we have a medium-to-longer-length workout with a Pulling/Running combo. Our intended stimulus is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two Pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus for everyone by scaling appropriately. Some of your athletes might be a little sore through the shoulders from yesterday’s workout. Take some time to get them moving well through these positions before starting and adjust the volume if needed. The overall Pulling volume isn’t crazy high, so they shouldn’t be in any danger of hurting themselves.

Competitor and Rx’d: For those athletes who have no problem with Pull-ups and Muscle-ups, the first sets of both shouldn’t take too long, about 1-2 min. for the Pull-ups and 2-3 min. for the Muscle-ups on the long end. They should aim to do these in as few sets as possible. Then, they should hit the Run as hard as they can, meaning they should Run the 1.5 miles at a pace they can maintain the entire time that will leave them feeling pretty wiped when they get back in the door. They only have to get through another 35 reps, so they shouldn’t leave much in the tank. Their arms will be mostly recovered from the first set, so they can just jump up and go again. They will need to break the second set of Pull-ups into a few more sets than the first, but it should still take them roughly 3-5 min. to get both movements done.

Your athletes who have Pull-ups and Muscle-ups, but not big, unbroken sets of them, should figure out a number at the start of the workout that they think they can maintain across the two movements. For the Pull-ups, they might perform sets of 10 for the first round, then sets of 5 for the second round. For the Muscle-ups, they might perform sets of 2 in the first round, then be down to singles in the second round. This is OK, as long as they aren’t in any danger of failing reps and they can keep their rest short between reps.

We have allowed up to 30 min. to complete the workout. Your top athletes will finish under or around 22-24 min.; the Run will take up the majority of their time. Most other athletes will need the full 30 min. to finish; their time will likely be split evenly between the Running and Pulling.

Try to keep the Run distance at 1.5 miles for everyone, unless for some reason you think it is appropriate to shorten it or modify it to another movement.

Fitness: These folks should be able to do both their Ring Rows and Jumping Chest-to-bar Pull-ups in 1 or 2 sets in the first round. The Run will most likely be the limiting factor, so make sure the Pulling movements are not too challenging for them. Find a good balance; we don’t want them to be too easy, either 🙂

Scoring

Time to complete the workout.

Scaling

Pull-ups: Use a Band today, or scale to hard Ring Rows.

Muscle-ups: Reduce the reps to 6-8 per set, then scale to Bar Muscle-ups or Jumping Bar Muscle-ups. Lastly, use the Fitness scale.

Run: First, reduce to 1 mile, then modify to a 2-k Row if needed.

Fitness

Jumping Chest-to-bar Pull-ups: Scale to regular Jumping Pull-ups. Use 15 reps instead.

Today we have a medium-to-longer-length workout with a Pulling/Running combo. Our intended stimulus is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two Pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus for everyone by scaling appropriately. Some of your athletes might be a little sore through the shoulders from yesterday’s workout. Take some time to get them moving well through these positions before starting and adjust the volume if needed. The overall Pulling volume isn’t crazy high, so they shouldn’t be in any danger of hurting themselves.

Competitor and Rx’d: For those athletes who have no problem with Pull-ups and Muscle-ups, the first sets of both shouldn’t take too long, about 1-2 min. for the Pull-ups and 2-3 min. for the Muscle-ups on the long end. They should aim to do these in as few sets as possible. Then, they should hit the Run as hard as they can, meaning they should Run the 1.5 miles at a pace they can maintain the entire time that will leave them feeling pretty wiped when they get back in the door. They only have to get through another 35 reps, so they shouldn’t leave much in the tank. Their arms will be mostly recovered from the first set, so they can just jump up and go again. They will need to break the second set of Pull-ups into a few more sets than the first, but it should still take them roughly 3-5 min. to get both movements done.

Your athletes who have Pull-ups and Muscle-ups, but not big, unbroken sets of them, should figure out a number at the start of the workout that they think they can maintain across the two movements. For the Pull-ups, they might perform sets of 10 for the first round, then sets of 5 for the second round. For the Muscle-ups, they might perform sets of 2 in the first round, then be down to singles in the second round. This is OK, as long as they aren’t in any danger of failing reps and they can keep their rest short between reps.

We have allowed up to 30 min. to complete the workout. Your top athletes will finish under or around 22-24 min.; the Run will take up the majority of their time. Most other athletes will need the full 30 min. to finish; their time will likely be split evenly between the Running and Pulling.

Try to keep the Run distance at 1.5 miles for everyone, unless for some reason you think it is appropriate to shorten it or modify it to another movement.

Fitness: These folks should be able to do both their Ring Rows and Jumping Chest-to-bar Pull-ups in 1 or 2 sets in the first round. The Run will most likely be the limiting factor, so make sure the Pulling movements are not too challenging for them. Find a good balance; we don’t want them to be too easy, either 🙂

Scoring

Time to complete the workout.

Scaling

Pull-ups: Use a Band today, or scale to hard Ring Rows.

Muscle-ups: Reduce the reps to 6-8 per set, then scale to Bar Muscle-ups or Jumping Bar Muscle-ups. Lastly, use the Fitness scale.

Run: First, reduce to 1 mile, then modify to a 2-k Row if needed.

Fitness

Jumping Chest-to-bar Pull-ups: Scale to regular Jumping Pull-ups. Use 15 reps instead.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.