A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

  • James Dalton

    A. Hit all %s comfortably, rounding up weights to 2.5kg increments, hit 5 reps on set 5 and 6 reps on set 6.

    B. 12.26, subbed 80 double unders for the run, less time but more grippy. The price to pay for training in a globogym! Chained together kipping TTB at the start for the first time in a metcon, but fatigued into quick singles, but progress nonetheless.

    • Joey Maltais

      Nice progress James!

      • James Dalton

        Thanks Joey, lightning pace from you on B today!

    • thelonghorn

      Way to get it done in a less than ideal environment!

      • James Dalton

        Thanks, it isn’t too bad in general but the rig area is about 50m from the door, which you need to put in a pin in to exit…would not go well under fatigue…

    • Ryan Bliss

      That moment when kipping suddenly starts to work is pretty great. Nice job.

      • James Dalton

        Know exactly what you mean! Now to keep it going for longer…

    • Candy Olkey

      Great job James…glad the kipping t2b are coming together. ..sounds like we have the same issue…I can only keep up a good kipping rythem for so long and then I have to go back to strict . But progress is progress!

  • Joey Maltais

    A. DL. Based off 315# (brought down from 335).
    Still some tightness in lower back (muscle spasm in tiny muscle close to erectors?). Not sure if this happened due to bad form on DL last saturday but I realized the pain isn’t coming from my hip which is good news and improvement for me. I made sure to squeez my glutes on the way up and it seemed to reduce tension in that area. Brought down 1RM to what I think is closer to reality with DOG
    B. 12:35 Rx
    Goal was sub 12 but after finishing the first round in 3:11 that was off the table. Still happy I pushed the keep the pace and kept everything UB. The struggle on this one is keeping the pace on the run after “sprinting” through the other movements
    C. 3 sets
    12 glute ham raises
    15 GHD sit ups
    D. Supinated grip hang from bar: 1:30

    • thelonghorn

      Nice work Joey! Are you using a treadmill? I feel like my run pace varies wildly because of running to a point then doing a 180 and coming back. You’re killing it lately!

      • Joey Maltais

        Thanks! Yes I usually use a treadmill for runs, I leave it running and hop on and off, usually at a 8mph speed for most wods. It really forces me to keep the pace so I guess it’s cheating a little! I’d be able to run outside now that the snow just finished melting so I might do that soon. Since my gym is on the second floor of my garage though those steps (forgot how many there is exactly but it’s a significant number, like 17-18) do make it tougher and I just haven’t gone for it yet this year. The 180 can definitely mess up the pace… I would really love going to a track eventually and just going for a real 400m to see how that feels and what times are actually possible for me. BTW I almost went for the rev tabata today but was jussssst out of time lol…. tomorrow morning FOR SURE. Great work today man you crushed it

        • thelonghorn

          I had access to a track about a month ago and I felt extra speedy, it also forced me to up my tempo because there were others around😉. Nobody watches me run down my street at 530am…

          • Joey Maltais

            Never know who could be creeping on you through the living room window hahah… Definitely helps to be at an actual track though I’m sure.

          • James Dalton

            We are all watching from the blog!

          • Teddy

            Horton I’m always watching…

            Even when I’m not watching…

      • Ryan Bliss

        I have the 180 turn as well and at the bottom of a hill. I know it messes with my pace. I think I am usually 6.5-7.0 mph though.

        • thelonghorn

          It usually takes me a while to get back up to speed, and most of the time the first 200m is much faster. Bottom of a hill sounds no fun

    • Ryan Bliss

      That is a great time, Joey! Can’t wait to try this one tonight.

      • Joey Maltais

        Thanks Ryan! You will crush it!
        BTW: I was re-listening to this podcast from last year (see below) and it made me realize that longer runs like last weekend might be a great tool to improve aerobic capacity which would directly translate to better performance in shorter metcons (improved ability of your body to clear lactic acid faster, Hinshaw explains it well). I found it very interesting and will try to incorporate longer duration (1 hour or so) lower intensity run once a week or so and see if I notice a difference. I registered for a 10k at the end of June for fun and will run it with my cousin so it will help with motivation
        https://www.brutestrengthtraining.com/podcast_post/how-to-build-aerobic-capacity-and-improve-your-rate-of-recovery-with-chris-hinshaw/

        • Ryan Bliss

          Crush it might be a bit of an overstatement. I pressed down on it firmly but that’s about it. 😁

          I like a it of that brute stuff. I have actually done two 3 month cycles of their workout. Every Saturday they programmed a long aerobic workout. The first time I did it there was too much volume for me as I was just getting back into it. The second time around it was really good.

          Best of luck to you in the 10k.

          • Joey Maltais

            I should look those wods up for options on long aerobic work. Thanks man! Great work you did awesome

            • Ryan Bliss

              Thanks, Joey. My nephew and I split the cost of the brute workout. I might be able to send you some examples but you wouldn’t get the tracking or calculations that it does. Let me know if you want to see a few and I can try.

              • Joey Maltais

                Hey Ryan, thanks! I think an example or 2 of those would really go a long way for me and I might end up registering anyways. You can reach me on FB or by email at [email protected]
                I really appreciate that my friend

    • Mike Slagle

      Great work pushing through, and good thought on the low intensity runs. I need to add that in as well.

      • Joey Maltais

        Thanks Mike!!

    • Teddy

      You foam rolling brother?

      • Joey Maltais

        Not enough I’m sure. I’ve been spending my evenings trying to keep up mobility work recommended by my PT (lower back/hip, T-spine, shoulders). Never been a big foam roller tho my go-to usually was ROMWOD but haven’t had time to do it lately. About the foam rolling I know I’ve read somewhere that you shouldn’t ever roll your lower back? Or are you talking more glutes/hammies/IT band/quads? I’m sure that wouldn’t hurt me… is that your angle here?

      • Candy Olkey

        I’m with you Teddy…I think he needs to foam roll!

    • Candy Olkey

      Great job pushing yourself today Joey! Thank goodness I beat your metcon yesterday because I won’t come close to that time!

      • Joey Maltais

        You said the same thing yesterday, you don’t give yourself nearly enough credit. Let’s wait and see!!!

    • Michael Fontana, 40, 183

      Nice time on the METCON.

      • Joey Maltais

        Thanks! Very nice to see you getting back into it in a smart way

    • Nathan

      I hate you runner types! Actually I just wish it didn’t kill me to run fast. I don’t know how you all do it! Great job

      • Joey Maltais

        And I hate you strong dude types! Lol! Awesome DL numbers man impressive

  • Philippe Barraud

    A sumo stance 290, 310, 330, 352, 330×5 310×6
    B subbed 200 single under for400
    18:45 but no single under on 4th round

  • thelonghorn

    A. Based off 430, thought it would be easier than it was. Last two sets went up quick, the rest was a struggle. 🤷🏼‍♂️

    B. 13:02. Only problem was slipping during T2B due to the large volume of sweat. All UB.

    C. AB reverse tabata – 53 cal

    • Wes in Denver

      Great numbers!

    • James Dalton

      I’m heading to a gym next weekend with an AB, and want to give your C a go as a benchmark…just to confirm it’s 8 rounds of 10secs on 20 secs off. So you’re hitting 6/7 cals per round?

      • thelonghorn

        Yes, there is a button in the AB for 10s on 20s off for 8 rds. I usually get 8ish for the 1st 3 rds and then start trailing off from there.

        • James Dalton

          Sounds like a button of doom! Will report back

      • Candy Olkey

        Soooo jealous. ..I have yet to be introduced to the AB….good luck James. ..I’m sure u will kill it!

    • Mike Slagle

      Strong and fast as always!

    • Michael Fontana, 40, 183

      Nice work, fast pace.

  • Mani Sadegh

    Did yesterday’s

    A. Up to 4×67.5kg not enough juice for the 5th rep

    B. 3+15reps with 35kg and 6 strict pull ups

    Burpees + push press is a deadly combination

    • Candy Olkey

      Great work Mani!

  • Wes in Denver

    A) based off 335 with DOG. All felt very easy. I think my true 1rm is probably closer to 360.

    B) 12:47 – T2B were so out of synch today

    • Joey Maltais

      Solid work Wes!

    • Teddy

      Nice time on B Wes!

      You crush!

    • Nathan

      Crushed it!

  • Mike Slagle

    A. Based off 345 all with DOG. Each set felt smooth and easy. It’s exciting to see how each of us are progressing.

    B. The runs were a challenge today after all of the lunges two days ago and the deadlifts right beforehand.
    Rx: 14:51.
    My goal was under 14, and round 3 did me in. My run was the slowest that round and T2B were slow too.

    Great work pushing through everyone!

    Yesterday push press up to 175×5. I didn’t have time for anything else.

    • Joey Maltais

      Solid day Mike! Can’t wait to see your new 1 RM deadlift

    • Janelle Hudgin Winston

      Nice work Mike!

  • Teddy

    Yesterday

    A. Push Press: 95/105/115/125/135 x 5 reps

    B. 12-min AMRAP
    — 15 Burpees (UB)
    — Single-arm DB Overhead Farmer’s Carry x 90 Feet (75 lbs)
    — 9 Strict Pull-ups (UB)

    Rx: 3 Rounds + 15 Burpees + 45 Feet

    I feel like the tin-man, my body is SORE.

    • Joey Maltais

      Nice work carrying your own weight OH on one arm lol. All jokes aside though, solid sub tin-man!

      • Teddy

        Perceptive 🔍

    • thelonghorn

      Is it still called farmers carry with it overhead? I’ve never seen a farmer do that so I’m guessing it’s a miniture goat farmer thing?

  • Candy Olkey

    Resting today….can’t wait to hit this one tomorrow. …so tempting to do it today…but my pharmacist thinks rest is a better choice!
    Looks like u all have crushed it…great work team!

    • Teddy

      You should eat some Skittles or something.

    • Joey Maltais

      Eat lots and get mucho sleep!!

    • Mike Slagle

      Enjoy your rest day. I’d say you earned it!

  • JT

    A. Deadlift: 5×345,5×375,3×400,2×425,4×400,5×375
    B. 14:03 Rx. First time running without hip pain in about a month. Definitely need to run more.

    • Mike Slagle

      Great job JT!

  • Janelle Hudgin Winston

    Yesterday’s.
    It sucked out my life and the will to live.

    A. Worked up to 65, then.
    75, 85, x 5, 95, 100, 100 x 4. I can’t figure out why this is such a hard movement for me. I don’t think i’ve improved on push press for a year. 😫

    B. Also sucked the will to live. When I dropped the bar after two PP, I knew it was going to be bad. Almost quit, but made myself pick up the bar and keep moving.
    Scaled the PP to 8 reps.
    4 + 15.

    Did banded BMU during two min rests for 4 rounds.
    Too beaten down to do any other accessories.

    • Joey Maltais

      Time for a rest day? Way to push through Janelle!

      • Janelle Hudgin Winston

        The sad thing is, I took one yesterday! 🙂 I think my body is just tired for whatever reason.

    • Mike Slagle

      Way to push through it! Sorry to hear how much the workout took it out of you. My shoulders were definitely feeling all the load from this week. I hope you get some rest. Keep after it!

  • Michael Fontana, 40, 183

    Based this off of 420 mixed grip max
    A. 295/315/335/355/335/315
    B. 14:06 – glad the leg is back and I can run. Did not push it but getting back at it.

    • Mike Slagle

      Great work!

    • thelonghorn

      Glad you’re feeling better!

  • Nathan

    A1. Shoulder mobility work
    A. 335, 355, 385, 405, 385(5), 355(6)
    Immediately after: deload sets of 5 at 315, 225, 135
    B. As Rx. 19:00even…did strict toes to bar and had to run back and forth to the treadmill, which wouldn’t start before my last round 😳 but who am I kidding? I took the rest.

    • thelonghorn

      👆🏼Strap user here. No shame and no hook for me😉

      • Nathan

        I’m no good with him grip… Yet. I just hold on as tight as I can. I didn’t use to be able to hold 315 for multiple reps back in summer of 16.

  • Ryan Bliss

    1 RM of 300
    A: 210/5, 225/5, 240/3, 255/2, 240/5, 225/6
    Limiting factor used to be my back. Now it is my grip.

    B: 15:46
    45lb DB
    T2B 7/5, 7/5, 4/5/3, 4/3/3/2

    • Mike Slagle

      I’m with you on grip strength being the limiter.

      • thelonghorn

        I use wrist straps. No shame, the goal is to build strength in my legs… I can’t use raw grip for multiple reps over 325 with DOG, so rather than doing singles I just strap in. Some guys use hook grip but that’s not for me.

        • Ryan Bliss

          Something to consider for sure. I guess I do plenty of stuff besides DL to work on grip.

  • Dustin C.

    Did the 20 min emom from a couple of days ago

    Monday I did “manion” and my legs are still barking extremely humbling

    • Joey Maltais

      Just looked it up that’s a serious one man, impressive to get through that

      • Dustin C.

        Thanks brother had no idea the doms would be this serious literally had a hard time walking yesterday! I see ur killing it keep it up!

  • Luke Tipton

    Luke
    A. 265,285,305,325,305×5,285×6 on schedule w/ overhand grip
    B. 14:01

  • Shaun Gross

    Following a day behind as Thursday is a typical rest day and I don’t want to do Fran today!

    Deadlifts
    160kg x 5, 170kg x 5, 180kg x 3, 190kg x 2, 180kg x 5, 170kg x 6

    These started off feeling crap but felt better on the last rounds. All beltless, alternating grip (I changed which hand was supinated/probates each round) Lower back and hamstrings got lit up.

    B. I used a 22.5kg dumbbell (50 pounds). 13:26. All UB unbroken and easy, t2b UB, 7/singles, 6/singles, 4/singles. Runs were pushed as much as I could (were still real slow for you guys though!) Happy with my effort as my early goal was 16mins..

  • Bryan

    A. Bryan – 235#, 250#, 270#, 290#, 270#, 250#.
    B, Bryan (clean and jerk, 35# vs. snatch) – 16:11.

  • Bjorn Brickell

    A. % Done off 170KG max
    B. Rx’d 13:54. Round 3 was slowest, stopped on run twice, plus broke t2b. Every other round was unbroken