A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes
A. 275×3, no misses. 32kg KB x 12, 10, 10 each arm.
B. 11:10 subbing 800m run for row. All else rx and UB. Rested between exercises
A) 4×315; 3×335; 2×365; 1×385; 1×415
Used 405 (~88% of 1RM) for squats + 50lb DB for the rows.
B) Got time capped with 5 reps to go. Used 120lb strict OHP instead of HSPU.
A) 310, 310, 310 85% of 365. Felt a little rough since I haven’t done squats in a bit. Had no confidence on the bar.
Used 80KB for rows
B) 9:48 with a 62KB. Genius at work ordered a 62 and an 80. No 70. I wasn’t going to use an 80. No way.
Workout was tough but fun. My HSPU are getting a lot better. One of my biggest weaknesses.
A. 365,335,335
35# KB
Didn’t have the strength today so I checked my ego. I’m not good at following the tempo on these so went light and maintained perfect tempo.
B. Used 53# KB
14:58
May not be as strong with a barbell but my gymnastics and conditioning have vastly improved since I started following the blog.
Thanks
A) 200#, 55#db
B)14:15
55# db for kbs, i got really back cotton mouth in the middle of the row and had to slow down alot. I need to drink more water during the day
You might also need to add some electrolytes this time of year.
Change up today to stay easy in the lower back.
A. Heavy sled pushes: worked up to #500 for 30 meters
B. 100m sled push (90# +sled)
5 muscle ups
15 GHD situps
…done in 25:42
Yay to sled pushes! I use them at least once a week. Have you tried weighted bear crawls with it?
Not yet. Have done pushes both high bar and low bar along with pulls both walking forwards and backwards and from a seated position. I am assuming I would wear a belt and bear crawl pulling the sled?
A) worked to 305 and then did 3 sets at 305 and 53# KB rows at tempo
B) 13:21 Rx with Russian swings today
Finishing with 3×15 GHD sit-ups and some bar hang work tonight
Ah the ol’ GHD sit-up. Fun supplemental work!
That was EXHAUSTING! A. Did light BS as I don’t have a rack so skipped the first part. 55, 65, 75 on BS, got really low and did 10 reps @ 30X1. 35# KB B. Went too hard on the rowing, so I was dying by the time I got to the DU. Did ALL DU! WOOT! I was well under a minute for all three rounds, which makes me do a happy dance. It’s the first WOD I’ve completed DU Rx’d. 35# KBS, was going to do 45, but was too winded. Seated DB press w/ 20# DB. 13:09… Read more »
That’s s big deal – nice work – DUs are tricky.
Thanks!
Super great news on the double-unders! Congrats on your hard work!
A. Did box squats cause my glutes and hamstrings are weak and my knees hurt. Only could work up to ~70% so it’s for sure a weakness! 175,185, 195
35# kb for 10 reps each set
B. 12:58 Russian swings, 1 abmat and no plates on the hspu
Love the use of the box squats!
A. 3×265 BS (85%) & 10×53 rows
B. Subbed run for row (no rower)
Otherwise Rx’d 9:46 hybrid swings. Unbroken all rounds for each movement
So fast!
Thanks coach!
A1. Worked up to 1×335
A2. 3×315# / 12 w/ 65# on tempo
B. As Rx: 11:09
… 1:50 pace / hybrid swings
Maybe your posterior is smoked from the lunges?
I am at home today and don’t have a rack. Should I do Front Squat instead or do light back squat? (what I can lift over my head and down to my shoulders?) Or I could do A of the Fitness work out since I won’t be able to go heavy even with the FS, since I’m limited to what I can clean.
Sorry I just saw this. Any kind of squatting is fine – front squat, goblet squat, zercher squat, pistols, etc. What did you end up doing?
A.) First 2 sets I used 345#, last one was 325#. Low back is smoked. 70# kb for rows.
B.) 13:47 as rx
Nice work, man!
3 x 3 squat @315
3 x 10 DB row @70
B- this was horrible for me my 2 worst movements double unders and hspu……
12:10 scaled to
3 rounds
60 sec double under work
20 kbs 32kg
3 strict hspu w/ 10 sec handstand hold
Good scales! Kept you in the time we were looking for.
A: worked up to 190# (max is 225)
190 for sets of 3
35# for rows x12 each
B: 50# kbs, wall facing, belly touching wall with 1 abmat.
11:05
Kbs got me today
Nice work, Amber!
Between the lunges on Tuesday and track work yesterday my legs were shot this morning.
A. #245(85ish%) 2, 1, 1….the first rep on the last two sets was sketchy, so I didn’t push it.
A2. 12 @55 all three sets
B. As Rx…12:32
May opt for the early rest day tomorrow, or just come get in some of the pressing work I’ve missed this week. My legs are toast.
Bench press!
Warm up: worked on pistols
A: 3×3 @ 107.5kg (90%)
B: no conditioning for today
Where are you in your pistol journey?
I am right handed so right leg is kind of ok and I can even go weighted. I just need to increase the reps and the pace.
Left leg is a different matter, I can’t go below parallel so I am working on my balance and depth, my goal being ATG. I try a little bit deeper each time and at the moment I hit slightly above parallel.
I also do some assistance work and I have found that cossack squats help a lot for pistols!
A. 3×3 @ 85% 330
3 x 12 53# Kb row
B. 15:00 + 3 hspu remaining. As rx. Hspu are getting better! Felt strong the first two rounds just went to failure trying to beat the cap the last round.
Nice one!
Hey Team, Big note on today’s workout is the time cap for Part B. Most likely people will get hung up on the double-unders and strict handstand push-ups. Try to pick a modification (or have one in your back pocket) that will keep you moving at a steady pace throughout the workout. If you don’t have double-unders, give yourself 60 seconds per round to work on them. If you have them but they aren’t consistent, you can cut the number down each round to 15 or even 10. The sub for strict handstand push-ups is seated DB press, not piling… Read more »