PERFORMANCE

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

Assault Bike x 60 seconds (60-65% perceived effort)

Followed by…

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Assault Bike x 60 seconds (70-75% perceived effort)

Followed by…

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Followed by…

Assault Bike x 60 seconds (80-85% perceived effort)

Followed by…

Power Breathing

Then…

Three rounds for time of:
800 Meter Run
24 Pull-Ups
12 Front Squats (185/135 lbs)

Take the front squats from the floor. Front squat weight should be such that you are able to complete at least your first round in two sets or less. Pull-ups should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus.

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Scott Farabaugh
Scott Farabaugh
September 22, 2021 5:08 pm

2 rounds, 50 lb kettlebell Goblet squats, 800 meter first round 400 meters second round…ran out of time, started late

Barefoot Squatter
Barefoot Squatter
September 22, 2021 3:13 pm

Rx 23:05
pull ups were 7,7,6,4
front squats all 6,6 somehow
1st rd wasn’t terrible but that 2nd round of running was… woof
think it took me just as long to put everything away after this one… maybe longer

Anika Tipton
Anika Tipton
September 22, 2021 3:59 pm

😂 I was moving slow too! I think I laid on the ground afterwards for like 20 mins…!

Barefoot Squatter
Barefoot Squatter
September 23, 2021 4:52 am
Reply to  Anika Tipton

omg yea and was writhing in agony too haha

Mugu
Mugu
September 22, 2021 4:11 pm

Nice job dude. I agree. That was rough

Barefoot Squatter
Barefoot Squatter
September 23, 2021 4:53 am
Reply to  Mugu

thanks, u too, look at those unbroken pull ups!!!

Mugu
Mugu
September 22, 2021 2:12 pm

Yesterday and today
Strict press
95-115-135-145-155 all x2

50 row
40 DB P Press (50s)
30 T2B
20 burpees
7:21 RX

TODAYS
F word!!!

22:18 RX
.5 mile treadmill
24 pull ups (24,24,20+4)
12 front squats (185) (7+5)

Last edited 24 days ago by Mugu
Anika Tipton
Anika Tipton
September 22, 2021 3:57 pm
Reply to  Mugu

Nice time!

Al F
Al F
September 22, 2021 11:24 pm
Reply to  Mugu

Solid time after doing the double Mugu!! 👊

Will Buck
Will Buck
September 22, 2021 1:45 pm

3 rounds done with 145#
Broken into no more than two sets for each movement

25:34

That was nasty

Last edited 24 days ago by Will Buck
Caleb Cortez
Caleb Cortez
September 22, 2021 1:22 pm

Subbed front squats for 6 power cleans at 205 dealing with some patellar tendinitis didn’t wanna aggravate the knee.
25:50

Mat
Mat
September 22, 2021 1:12 pm

R1 – 06:02
R2 – 07:03
R3 – 06:28

Swapped pull ups for 20kg SA bent row
Fs @ 60kg

Training from home and no pull up bar as yet

Anika Tipton
Anika Tipton
September 22, 2021 12:46 pm

24:54- that was hard.

Shan
Shan
September 22, 2021 6:59 am

M55
135lbs
26:47

Thanks team and Victor’s for setting the intention of this work out. Did pull ups in 3 sets and front squats in to 2 sets.

All round took about the same time.

Chris
Chris
September 22, 2021 6:10 am

2 rounds @ 135

18:00

PU – 12/6/6
FS – 8/4

Neil Stagner
Neil Stagner
September 22, 2021 4:52 am

A:
800m run
Pull-ups
12 FS @ 135 unbroken

24:55

Pull-ups broken into 3 sets each round – max reps 24-20-17. Tried cleaning 185 from the ground with no luck had to drop the FS weight to 135. Probably could’ve gone up on my FS but need to work on my clean first.

Last edited 24 days ago by Neil Stagner
Al F
Al F
September 22, 2021 4:02 am

Warmup all done ✅

A. 3rds FT
800m run
24 pull-ups
12 FS @74kg

23.15

That felt like a tough old slog! Pull-ups ok broken 15/9, but had to drop FS weight as there was no way that was getting cleaned from the floor and then some FS! Broken into 6/6.