Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Good Mornings
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Reverse Snow Angels
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
For time
50 Burpees Over the Barbell
50 Power Cleans (95/65 lbs)
Hello, please, I’m new here and would like to know what is “@ 20X1” or “@ 21X1” in this workout and “@ 3131” in the previous workout?
warm-up
A: Barbell Hip Thrusts x 5 reps @ 20X1 @120kg
B: time 10:23
a) 185
b) 5 min rx
A. Hip thrusts 235, 285, 285, 235, 235
Face pulls w/ 30# bands
B. 6:00
A. 150 LB
B. 13 min
A. 195, 205, 215, 225, 235
Red band
B. 6:16
Rx
Happy with this. UB on the burpees and sets of 10 for the power cleans. No time for extras.
A. Max SHSPU: 22
B. Max strict pull ups: 26 (pr)
C. “Helen”: 9:40
:43 slower than PR.
6:58 Rx. Just snuck under 7. Burpees in 3:30. Had no idea how to break up the cleans. Looking forward to doing that again.
June 13 WOD A. Back Squats x 2 – (based of 180#) 155, 165, 170×1, 165, 160, 160×1 ***WHAT A MESS…NUFF SAID! B. Little Giza – 11:16 25 Strict Pull Ups 50 Wall Ball Shots – 10/5/mostly triples and doubles 100 DU – 2 misses 50 WB – 5/5/5/5/5/5/5/5/5/3/2 25 Kipping Pull Ups – 9/7/6/3 C. “Mini Me” WOD (with my 8 year old daughter) 2 Rounds for times – 4:32 / 4:04 400m Run 10 DB overhead press @ 5# (20# for me) 10 SU (10 DU for me) 10 Sit Ups (abmat sit ups for me) ***Saved time… Read more »
Don’t be discouraged by the squats. Those were pretty heavy percentages. Good work on the metcon, and I love the wod with your daughter. It’s fun when the kids join in!
would love to get invictus opinion on romwod….?
Simple, easy, efficient. If you want to balance out your strength training.
I used to use romwod and loved it. Personally I just feel I don’t have enough time in the day for work, WOD, and family so I don’t pay for it right now. But I thought it was worth it.
Have done both romwod and mobilitywod. Both are great but I use mobilitywod exclusively now. I’m a big fan of Kelly Starrett (mobilitywod) and he is the originator of so much of what romwod and others do. Dude knows his stuff.
Worked up to 325 for hip thrusts.
B. 6:48 RX.
Also ran a mile weighted before workouts.
A. Did barbell thrusts yesterday, so just worked on squat cleans instead. Worked up to 155#.
B. 7:41- good workout!
Great work Anika!! Super impressive day 🙂
A. 305, 325, 335, 335, 335
face pulls with two red bands
B. Rx I have no idea on how much time I spent doing the workout. The clock was at 16:24 which included multiple kid interruptions for multiple minutes apiece. I would guess 9:30-10ish minutes.
C. Ring dip holds: three sets 10 sec on the bottom; 15 sec on the top; 1 minute rest in between
Haha. Good work.
I totally understand the kid interruptions. Sometimes an hour workout becomes two.
Yeah that can definitely happen! These are movements I’m slow at anyway. Great work again today!
A. 335, 335, 355, 355, 355
B. Done Rx, lateral Burpees over bar. Sets of 8 till 40 then 10. 6:17
Great work Martin!
Wow! Super fast- great job ?
Warm-up as Rx
A. Six sets (1 min rest between movements) of:
50′ – Yoke Carry (Rogue Yoke + 180#)
15 – Face Pull 21X1: 15 w/ purple band
B. For time
50 – Cal Assault Bike (3:05)
50 – 95# Power Cleans (15-10-10-15)
6:15
… Gripy von Gripenstein.
Quick work
I did the same as James today.
A) Max strict handstand push ups: 10 reps (current PR: 16)
B) Max strict pull ups: 21 reps – New PR!
C) Helen
3 rft
400m run
21 american KB swings (all rounds unbroken)
12 pull ups (12, 12, 8/4)
Time: 8:45 – New PR
1:19 faster than last time I did this benchmark (july, 7th, 2018)! And the second best time recorded at my gym.
I wasn’t feeling 100%, but gave my best. Very happy with my time and the improvement I made in the last year.
Nice job today. Great Helen time!
Great work Raphael! Congrats on your two pr day!
B would have been a fun race in-person. Congrats on the strict pullups, insane numbers!
Thanks James. And yes, it would be. I would push myself even harder to keep up with you
Great work Raphael.
Congrats on the PR.
Good morning everybody…
A1. 225# x 8
A2. Purple band x 15
B. 7:04 Rx; this can done in 6 min if pushed. burpees done in 3:31. PC 10/5/2/3/5/5/5/5/10
Big finish with the set of 10 PCs, speedy time
The weight was light enough. It was my breathing that slowed me down. Nice job on your hspu. Looks like they are coming along nicely
Looks like you cruised through B! Solid work.
“cruised” might be a bit of a stretch!
Well done chris!
Glute bridges
185×6, 205×6, 205×6, 215×6, 215×6
Supine ring rows
X6, 10, 10, 10 ,10
For time: 9:55
50 burpees (not OTB) 3:35
50 PC #85
wow that 50 burpee time! glute bridges looking strong too JB
A. Max HSPU – 8. Up from 6 at the start of April.
B. Max strict pull-ups – 18. Up from 15 at the start of April.
C. Helen. 3rft
400m Run,
21 kettlebell swings (53lbs)
12 Pull-ups
8.27. round times 2.50, 2.46, 2.51.
First time doing Helen. KBS UB, pullups split into 2 sets. Pushed the run and went straight into the swings. Pleased with the execution!
D. 10 min recovery bike with ring rows and side raises every 2.5 mins
Great Helen time, waybto attackthe runs! Nice gainz in A and B also.
Thanks dude. Underestimated how much the fatigue in the hammies would affect the run, made it by far the worst part!
Great work all around. It’s fun to see your improvements James! Your hard work is paying off.
Thanks Mike, so much easier when you have a great community to report back to each day! Hope you enjoy today’s session
Great job on Helen!
Thanks Chris, on reflection the movements are wheelhouse for me, the time domain less so…would like to try again in a few months.
Warmup ✅
A. As described @tempo
Hip thrusts x5 160 kg all sets
Facepulls x15
B.
50 burpees over barbell 4:37
50 PC 40 kg 8:43
Burpees are always fun.
Burpees…fun??? Great time on B!