On the 2:00 x 5 Rounds:
3 Front Squats
6 Back Squats
Round 1 - 55% of 1RM Front Squat
Round 2 - 60%
Rounds 3-5 - 65%
Inside each round, the same loading is used between the front and back squat, and the above percentages are again based off our 1RM Front Squat.
All repetitions are taken from the rack. At the start of the 2:00 window, the athlete comes three front squats, racks the bar, and immediately back racks for the following six back squats. To complete the round, we have the handstand walk, with the distance being athlete's choice...
Box Jump Overs (24/20)
Toes to Bar
Hang Power Snatch (75/55)
With the first couplet being comprised of two gymnastic movements, our second is comprised of two weightlifting movements.
Stamina building is our theme inside "Layup" today. The repetition count climbs high, most specifically, on a single movement that can fatigue and slow quickly on us - the toes to bar. Although we start the workout off with this couplet, where we are fresh moving into so, the first rounds still must be strategica...
In the dip we can check in to ensure we have sound positioning, with the weight the bar and body directly beneath the ankle bone. Our whole foot is glued to the floor, to include all five toes, gripping the ground like a cat, but we want to ensure the weight is correctly positioned to that point in the foot. In our following drive, through this point, we can create our maximum upward power.
As we sit into the dip, we're sitting back slightly (to engage the posterior), while we keep our sh...
On the 5:00 x 5 Rounds:
5 Dumbbell Hang Clean and Jerk, left arm (50/35)
5 Dumbbell Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-Ups
15/12 Calorie Assault Bike
*If we do not have access to a bike today, this can be completed on the rower for 18/15 Calories
Stimulus wise, we are looking for a loading that allows us to move through the 20 dumbbell repetitions unbroken if we went for it each round. Strategy wise, we may break after the 10 dumbbell hang clean and jerks, so that we can preserve our capacity for the f...
12 Minute EMOM:
Minute 1 - 50 Double Unders
Minute 2 – Gym Length Handstand Walk (HSW Progression Video Below)
Designed to be purely for practice and recovery.These numbers can be modified based to our specific capacity, most especially on the handstand walking. If the gym length distance is not appropriate for us for today, let's use this second minute as a full 60 seconds of practice. A chance to practice our handstand walking, under the light metabolic fatigue from the double-under.
10 Ring Dips
10 Strict Pull-Ups
10 Push Ups
10 Calorie Bike
If Unable to Run, Complete:
20 Calorie Bike
Not for Score, 2 Rounds:
:30s Single Arm Overhead Hold (left arm)
:30s Single Arm Overhead Hold (right arm)
1:00 Double Kettlebell Front Rack Carry
Athlete's choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell...
10:00 Effort on Athlete's Choice:
Bike, Row, or Run
On the 2:00 - 30% of Max Ring Muscle-Ups
On the 4:00 - 40% of Max Ring Muscle-Ups
On the 6:00 - 50% of Max Ring Muscle-Ups
On the 8:00 - 40% of Max Ring Muscle-Ups
On the 10:00 - 30% of Max Ring Muscle-Ups
This is not for score. All athlete's start on the monostructural effort, moving at conversational, moderate pace. Every 2:00, where the clock continues to run in the background, athlete's complete X% of their best ring muscle-up set.
To put an example to it, if an athlete has 10 unbroken ring mus...
Rotating Stations Every 1:00, (2 Rounds):
Station 1 - :50s Row
Station 2 - :20s Jump Rope + 5 OHS
Station 3 - :50s Warrior Squats (See Video Below)
Station 4 – 4 Snatch Deadlifts + 3 Hang Muscle Snatches
5 Minute EMOM:
High Hang Power Snatch + Power Snatch
Set 1 - 50%
Sets 2-3 - 55%
Sets 4-5 - 60%
7 Minute EMOM:
1 Power Snatch
Build to a Heavy Single for the Day
Moving through each checkpoint, let's ensure our midline is on and strong with the bar tracking close to the body. This is our chance to refine the intricate balance of our we...