A.
Three rounds, not for time, of:
400 Meter Run
50 Heavy Rope Double-Unders or 70 Double-Unders
50-Foot Handstand Walk
1 Rope Climb from L-Seated Position
1 Rope Climb
B.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 72%
Rest 2 minutes between sets.
C.
Complete as many reps as possible in 10 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
6 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
9 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
12 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
15 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
18 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
21 Strict Handstand Push-Ups
9 Power Cleans (185/125 lbs)
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.
Rest 5 minutes, and when the running clock reaches 15:00…
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Deadlifts (185/125 lbs)
10 Bar-Facing Burpees
E.
Three sets of:
Max Strict Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)*
Rest 90 seconds
*If you do not have access to a D-Ball or Sandbag perform with Front Racked Kettlebells
A) two rounds, got 15 feet at a time on the HS walks!
B) @215 5/5/4
C) 5 rounds. Compared to August 16, which was modified with L seated DB press, today HSPU were kipping, but felt good. I cannot do strict at all.
D) 4 rounds. Compared to August 16, better, and done RX. TTB are much stronger now.
A) done with towel pull ups and Hs holds
B) 175-200-225-180….the last two reps on 10 was ROUGH ?
C) 5 + 10 reps
D) 3 rounds even done with strict TTB, my home
Rack bar is just a little to low for me to kip my feet hit the ground.
E) 4 pull ups walk done with 125 lbs front rack barbell and Superman holds no GHD In garage. Only 1 round it got super hot in there and the drive way was like the surface of the sun!!!
A: subbed for pegboard and DUs
B: 125/145/165/130kg
C: Accidently started with Power cleans, which means i also increased them by 3 around too early. Got 10 SHSPU in the round of 24s
D: 6 or 7 rounds + 2. Lost count was hurting a lot
E: done with 150lbs d-ball.
A. Done
B. 325/375/420/335
C. 8 into 21. 98 reps.
D. 6+1
E. Pull-ups 20/16/17
A. Done, Subd LSit towel pull-ups. HSWs in 25’ sets
B. 135/155/175/140Kg x 10 reps
C. 120 reps, through 21/9. Scaled HSPU using 36” box.
D. 7 rnds.
E. Done, Subd BB good mornings and KB in FR.
PU – 20/20/20
Body survived week 1! How are you feeling?
I feel pretty good. Shoulders are feeling strong and no pain. Looking forward to week 2.
A. Done
B. 255 / 290 / 335 /10×265
C. 18 shspu + 4 pc
D. 5 Rounds + 10 t2b
A. Done with rowing instead of running, heavy DU, and legless rope climb. Did 10ft HSW for each round – these are still a very slow work in progress. I really like doing these conditioning pieces first, especially with no time, as they are a great warm up for the rest. B. 165/195/205/215, then 5@175 C. Got 10 HSPU into the round of 18. Power cleans went really well. D. Loved this one!! 4 reps of shy of 6 full rounds. Apparently my strategy was wrong, per Ricky – I intentionally went very steady (not fast, not slow) on the… Read more »
Good to practise different strategies to see what works best. Personally I would move on the toes to bar and deadlifts then a nice steady pace on the burpees.
Looks like you had a fun week!
A: Done
B: 315/355/395/315×10
C: Through 18 and 6, so 90. Think that’s a pr for kipping or strict
D: 5 + 3t2b. t2b 6-4
A. Done with bear crawl. Took about 16:00
B. 240 275 315 10@250
Liking this squat cycle so far!
C. 15+15 power cleans with 135 and reg pushups
Out of time, get the remainder tomorrow
Great workout thanks Tino!
Good to see you’ve enjoyed the first week. Take tomorrow off. I think you’ve earned it, there’s no need to make up that missed work!
Out in Hawaii for next 9 days, gonna get in workouts when I can.
A: no ropes so: 400m run, 50du, 50ft hsw
Done
B: 280/320/360/290
C: 10/18 shspu
D: 4 rounds + 10t2b
Holy crap it’s hot and humid out here
Have a blast in Hawaii and don’t stress about working out. Enjoy yourself!
A) 3x
500 run
70 dubs
50 HSW
23 strict pull-ups
B)
315/350/405
320 (hard…?)
C) 130 RX
10 into the set of 24 SHSPU
Went into cruise control here…
D) 5 Rounds plus 5 t2b
E) yep
That’s a solid session!! Nice work buddy! Hope you managed to take some down time away from your studies to spend time with your lovely lady.
Don’t you know it. She’s my best friend! Love of my life!
Soon we won’t have to fight over gym space, gonna be nice!
A) done
B)175/200/225/180. These felt pretty awesome today
C) 11 reps in 18 SHSPU. 77 Rx total
D) 5+ 8 Rx
E) done
Thanks Tino! Hope your weekend is awesome!
Nice work Jess! Enjoy the rest of your weekend!
Thanks Tino!!
A. Done
B. up to 175lb, 135lb x 10
C. Rx. 5 Cleans into round of 18 = 89
D. Rx. 4 rounds + 26 (I think, I have a tendency to lose track when I get tired :/ ). T2B are pretty slow right now as I work these back in with my shoulder healing up. Just something else that needs work!
Ha! It’s pretty hard to count when your tired! Good to see you get through those TTB after your injury.
A: done. Practiced handstand walk for the 50ft.
B: lunges.
C: 7 reps into the 18 handstand push-ups.
D: 5+ 23
❤️??
A. Done
B. 300-340-385-305 lbs
C 6 SHPU rounds of 18= 72 reps
D. 4 rounds + 6 burpees = 66 reps
E. Done
A. Modified due to gym set up and my ability: assault runner, walks to the wall, and 1 seated, 1 legless, 1 regular RC (dropped into a gym and their rope was def not 15’, guessing closer to 10’). Frustrating day for us walk practice, I feel like I’ve regressed. B. Based in 220. 153/173/198/158 C. Got into round of 18 I think. This ended up feeling like a not for time workout since shspu are a big weakness of mine. I can typically string 3-5 together when I’m fresh and 1-2 in a workout when fatigued. Today was more… Read more »
Keep working on those strict handstand push-ups and progressing to doing them in workouts. They’ll come!
A) done
B) 225, 315, 355
C) 11 hspu into the round of 24
D) 6+20
Good to see those strict HSPU getting better!
Good job.. awesome Strict Handstand Push up ????
B)135×10
C)18shspu + 8 cleans in the round of 18 (lol just realized I went up 3-3/6-6/9-9 each time lots of extra cleans oops)
D) 5 rounds + 3ttb
That’s awesome work on C…wow!
A. ✅ with 400m ski-erg
B.110kg/5reps 127,5/3reps 142,5/1rep and 115/10reps
C. 6/21 shspu (96reps) and
D. 6 full rounds
E. ✅
Skipped A, I tried lbdm wod1 and I saw so improvement
0-4 min amrap
4 devil press (15 kg)
8 bbjo
1’ rest
21-15-9
Pull-up
Dumbbell fs (15kg)
30 du each round
Old score: 61 reps- 11:20
New score 70 reps- 10:10
I’m very happy thanks tino?
B) 115, 132, 148, 120
C) 15 hspu ..4 round + 10 ttb
Congrats on the improvement!