A.
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
A.
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
A. Bryan – 6 reps @ 70% (180#), weighted pull-ups x 5 reps, 20#.
B. Bryan – completed untimed.
A. 225×8, 255×7, 275×6
50×5, 60×4, 65×3
B. Had nothing in the tank this morning. Did two rounds Rx and decided to do some ROMWOD. I need to think of a better pre workout routine. Maybe just a protein shake before workouts and then breakfast after instead of eating a full breakfast before. Seems to slow me down
A) BS: 245×6 each round
Pull-ups: 5kgx5, 10kgx4, belt fell off so just did 5 @bw for 5
B) 15:04 Rx, legs and shoulders had nothing left in them
Great job!
Thanks!
A:
BS 8 reps each rd 60 kgs / 70 / 80
PU 5 each rd 10 kgs / 15 / 17.5
B:
13:50 @ 60 Tuck Jumps / 30 WBS 6 kgs / 15 PU
Nice work, Matteo!
Dealing with neck problems again.
3.5 mile woods run 37:00
Glad you were able to get out in nature!
I’m behind logging, midterms last week, so i will just write what i did this week today.
Monday
A) DL to 270# X3
B) Friend came over and wanted to do partner version of ’09 games chipper, alt 5/10/20 reps at 2x reps or individual version
Tuesday
Subbed AB with row for cals and 400m run for 2X Battle rope complex*
*Battlerope X2 of
-15 alternate wave
-15 double wave
-10 slams
– 15 snake wave
Today
A) 160# X7, 160 X 6, 160X5
40#X 4, 40# X4, 40#3
B)sub DU for 120 SU, knee still doesnt like DU
22:09
Awesome job! How did midterms go?
Ok I think. I just get busy when i have tests and combined with being busy at work so i usually just do main lifts on those weeks
A. 225*8
53*3
B. 14:14
That took a lot out of me after yesterday’s. And the humidity here is nasty.
Don’t forget to hydrate!
I would say keep doing the strict on what you’ve got but set your self a time cap for that mvmt. Perhaps no longer than 45-60 seconds. Or if that crappy pullup rig is the last thing you want to see 😉 , you could sub with another pulling mvmt, bent over barbell or dumbell rows. Depending on what equipment the gym has, I have utilized the good ol lat pulldown machine. These are just a few ideas, look around the gym and use your creativity to own your wod!
Ok thanks I´ll try that!
I would say to sub another movement where you can move quickly. It doesn’t matter if it is a pulling movement or not. So burpees, box jumps, sprints, etc. You can always do some strict pull-ups after as supplemental work.
I transposed the workout on accident…did 4 rds in part a and 3rds in part b ?
A: Squat 115, 125, 135, 145. 8each rd
Pullups x3 each Rd with 20#
B: 3 rds in 8:57
Then ran 1.5 miles
2nd person to make that mistake!
What is the prescribed weight as a percent of one rep max when doing Tempo work?? Thank you
For this tempo and rep range, maybe around 65-75% but it’s hard to guess really. Warm up to a challenging weight and then start your sets there. If you make all of the reps then go up in weight!
Thank you very much.
A. 245×8, 255×8, 255×7
53×5, 58×5, 63×4
B. 11:37
Battling humidity and rain made this one tough gripping wb and bar.
Haha oops! I’m sure it was still a real treat!
A- 125-140-155 @ tempo. All for 8
5lbsx5 – 10lbs x4 – 12.5lbs x4
B- 25:17. Scaled wall balls to 10lbs. Cardio felt terrible today after going hard yesterday. Probably should have scaled reps more on walls balls and stayed at 14lbs? Wall balls are not my thing
I’d say to move as quickly as possible so scaling the weight was a good move.
A. 225/225/235×6 @ tempo
B. Rx’d 14:33. That one sucked for me. My shoulders were dead from yesterday. Soooo fun!!
Shoulders!
Back at it after about 5 weeks of limited WODs due to a low back issue. Picked up a 53# KB and my lower back/glute let go. Been seeing the PT and feeling better. First squats in 6 weeks.
A.
BS: 205#x8, 225×8, 245×6 with tempo
Weighted Pull ups: #53×5, #53×5, 63×5 with tempo
B. 15:25 as RX…Dubs and pullups u/b. Did what I could on the wall balls…finished with some rotational core work for my back, plyo box stuff and mobility.
Welcome back! Good to see you posting again!
A1. Back Squat @ 31X1: 3 sets of 6×245#
A2. Pull-Ups @ 21X0: 3 sets of 5×45#
… had plans of adding weight but that pause at the bottom of the squat made it tough to stay on tempo
B. As Rx (except 10 strict pull-ups)
13:45
Great job!
A) 170×6/170×6/160×8 (the 170# was 75% of a previous 1RM which sadly, I no longer have, so I dropped the weight and increased the reps/focused on perfect form).
B) Performed RX plus wallballs to a men’s 10′ target. Did not time. Our wallball target is around the back of house, so a good 30-45 second walk from the garage. Just tried to get through it. Heat index is like 120 here. SO close to quitting during this workout. Body temp got crazy high. ?
Be careful in that heat!
A. 7 x 75kg/ 6x 80kg / 6 x 85kg
5 x 7.5kg / 5 x 12kg / 4 x 14.5kg
B. 16:25.
Did 5 pull-ups per round as starting to feel elbow pain. Think on Tuesday’s MU’s my “catch” position in transition becomes too low and strains my shoulder extension.
More mobility work in your future!
What would you suggest?
A. 245 x 6 for all
53lbs kettle bell for pull ups
B. 16:56 Rx +
Only own a 25lb wallball
Good tough workout!
Great job!
Here’s how I modified today’s workout for my knee and hip. Just a note that I’ve trained hard the previous three days so today I just focused on strength and supplemental. I also didn’t have much time since I was leaving for the airport this morning. A: Four Sets: Quarter Air Squats x 10 (just to get the legs moving before sitting on a plane – this is as deep as I can go without pain during or after) Rest Weighted Pull-Ups x 5 @ 5, 10, 12.5, 15 (x3) Rest Nose-to-Wall Hold + 20 Leg Touches each round Rest… Read more »
Hope you are off somewhere nice … thanks for the support coach
A) 3×6@255
PU’s 3×5@20 lbs
B) 19:07. Rough DU day. Had a good one yesterday. Broke the wall balls up into 15-10-5 and went unbroken on the pull-ups.
For the days where double-unders just aren’t your thing, either cut down the number of reps to something more manageable or give yourself a time limit each round to get as many as possible. That way you can keep moving through the workout and stay within the desired time range.