A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Peek-A-Boo Swing x 3 reps
Minute 2 – Banded Low Ring Muscle-Up Transition x 5 reps
Minute 3 – Scap Pull-Ups x 5 reps + Strict Pull-Ups x 5-7 reps
and then . . .
40-59
Every minute, on the minute, for 8 minutes, complete:
Muscle-Ups x 2-3 reps
If you do not have muscle-ups, then . . .
Every minute, on the minute, for 8 minutes, complete:
Jumping Muscle-Ups x 2-3 reps
60+
Every minute, on the minute, for 8 minutes, complete:
Ring Dips x 2-3 reps
If you do not have ring dips, then . . .
Every minute, on the minute, for 8 minutes, complete:
Stationary Dips x 2-3 reps
B.
Every 2 minutes, for 10 minutes, complete (5 sets)
Power Clean + Hang Clean + Jerk
Build to the heaviest weight possible, keeping the complex unbroken.
C.
40-54
For time:
Row 1000 Meters
50/35 Handstand Push-Ups
15 Burpees over the erg
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15 Toes-to-Bar
30 Double-Unders
55+
For time:
Row 1000 Meters
50/35 Push Press (95/65 lbs)
15 Burpees over the erg
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15 Toes-to-Bar
30 Double-Unders
Optional Conditioning Session
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
Running Session:
12 Minute Time Trial
Make it burn, all out, hit it hard.
Last few days have been a mess with my calendar. Skipped Thursday and Friday because of work. Worked out Saturday but only had about an hour. The positive: my 11-yr old son Nick got to workout with me. So much fun. Photo below of him doing a scaled version of Jackie with me. I wish I had that mobility! Modified my workout to include him. Sometimes father-son time is more important than PRs. 😉 Deadlifts – 10 @225, 8 @275, 4 @315, 2 @345. Nick – 10 @45, 8 @65, 4 @75 Jackie – 7:38 with strict supinated grip pullups.… Read more »
A) skipped first part.. Did 3 UB mu’s on the minute and decided at 8 I would just finish to 30. So total time for 30 was 9:23. So hope this means next time I do 30 mu’s for time I can shave off a min or so.
B) skip
C1) 7:26rx (row 4:10, 20/7/6/2 hspu)
C2) 3 rds+11 rx (did need smoother dbl unders)
Felt pretty good overall though.
A) Completed first part; no MU’s b/c Handstand/MU clinic with Dave Durante post workout
B) up to 118# Yes!!!
C) Took forever to get through the handstand push ups 12:14 then 3 Rds + 30
A. done
B. 105, 125, 135, 135, 135
C. 8:29 then 3 rounds – but then I thought we had 2 min rest and repeat ttb amrap! 2+28.
I copy and paste the workout and somehow added one round.
A. Done
First time in a long while I attempted MU swing. Shoulder felt good but got sore By the time was done with all of A. Did stationary dips x 3 with 2 rounds assisted w/band
B. 95/105/115/125/135
C. 6:59/ 3+39 ( rest was 7 min. forgot about 2nd part) HSPU w/ 1 abmat kipping
Did hero wod Lumberjack. Mod/w light weight but wanted to get all 7 rounds of 400 m in.
A. 10 sets of 3…why only 8?, lol haha
B. 185, 205, 215, 225. 225!!
C. 6:59, 4+2
Great day, probably because I skipped deadlifts yesterday
A. Skipped
B. Done complex with straps and push jerks-135,155,175,185,195,205
C. 3:54 on the row, 7:42 on the hspu, and 12:57 was total. 3 rds on part b, ub, 11/4,7/6/2 on t2b
A. 3/3/3/2/2/4/3/2
B. 50//60/70/75/80 kg (just did the 5 sets lower back and hammies felt the DLs)
C1 13:47 … like most others the HSPUs Singles, Doubles, Triples mostly
C2 3+21
Rested 30 minutes
12 minutes on the assault bike (10 minutes at 63 to 65 rpm. 90 second sprint in the end. Wanted something lower impact than running)
A. Loving the rings
B. 105/115/125/130/140 happy with this usually stop at 135 got to 140.
C. Was slow~no rx hspu today went with 1-2 abmats 13:54
1+44 did 5 consecutive T2B 1st round 28 un DU as well yay! Second round hands hurt from the last 2 days.
Warm-up EMOM done(this sequence really helped I felt to prime the movement, thanks)
A. 3 MU per min
B. 185/205/215/220/225
C. 10:41 – all about the HSPU. 10/10 then 5’s and fought for those 35-50
D. 3+6
A. MUs 1/2 per round
B. 155-185
C. 9:04, then 3+27
ROMWOD
A. 8×5
B. Up to 205 (miss HC at 215)
C. 7:22 (kipping 20,10, 8, 6, 6 ), 4 plus 12
Dude, you’re crushing it!
Thanks Matt. The workouts have been pretty favorable for me lately. You seem to be killing it no matter what is programmed . Keep up the great work!
A. Done
B. 185, 195, 215, 225, 245
C. Skipped and got talked into:
40 cal row, 30 pistol, 20 4″deficit HSPU, 10 MU
Rest 5 then: 3 person trade off MU 3, 4, 4, 4, 4, 4, 3, 3. Rest 5 then: 12 min emom 1. 50 dubs 2. 15 burpees 3. 50ft OH walking lunge with 45# plate
A. Started with 3 but deteriorated to 2 then 1
B. Up to 225
C. 8:44 then 3+8. Off the rower in 3:38 but HSPUs were rough
A. MU done
B. Up to 65kg. Feeling good
C. 9’40” Give me 1000 row and I die in gym after. I should do this everyday
4 rounds
A. 2,2 6×3 on muscle ups
B. Up to 185 w a miss
C. 8:18 – hspu were super weak
4+8
Mobility
A. Peekaboos only then 3 jumping MUs.
B. 155 – 195
C. 9:41 HSPUs crushed me! Then 3 plus 4.
Overslept a bit this morning so had to rush to get to kids’ games…
A1. Done; was a good warm-up.
A2. Eight minutes done, worked on my swing.
B. 125/135/140/145/150#
C1. 7:29 Rx
C2. No time
(Also played an indoor soccer game last night so got some extra cardio there)
Have a great Saturday everyone!
Visiting gym, couldn’t use rings
B. 105/115/125/135/140
C. 8:32 then 2+ 37…stupid rope got tangled, was hoping for 3 rounds, but those ttb were brutal…I look like Popeyes forearms
Haha.. No kidding.. My forearms were hard as a rock!
The peek a boo, transition, pull up stuff took more out of me than i thought it would
A) 3 MU per minute
B) Low back was pretty tight so most of the hang cleans were power (i did a couple full squat, but at pretty low weight) worked to 195.
C 1) Man that was a lot of Handstand push up humiliation for one day…. 12:50 the handstands took me FOREVER. (I went slow on the rower thinking that would help, haha).
C 2) 3 + 10