PERFORMANCE
Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
Four sets of:
Banded Deadlifts x 10 reps @ 50% of 1-RM
Rest 2 minutes
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
The band tensions should add about 25% tension at lockout of your current 1-RM Deadlift.
B.
Against a 2-minute running clock…
250 Meter Row
Max Reps of Strict Handstand Push-Ups
Rest 60 seconds, and then…
Against a 2-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs
Rest 60 seconds, and repeat for a total of three (3) sets – 18 minutes total.
A. 165 with bands, much harder than anticipated!
B. HsPU 17, 16, 15
BBJO 2, 2, 2 no bike, subbed rower
M55
Reps at 160 plus band
Rowed for both sections
11-8
12-9
11-9
Row 250 each time, no bike.
Strict Press at 75 lbs – 8,9,10
BBJO – 7,8,8
A. Done 90 kg and green banded
B.done
Shpu 15/17/15
Burpe box jump over 6/0/3
A. Deadlifts @ 245. No band
B. 12, 12, 11
7, 6, 6
Bike was definitely the gatekeeper here.
A. Deadlifts done with 185# + green band (on bar).
All I had time for today.
This was BRUTAL! My legs are still cramping from the bike.
B.
Row
SHSPU- 16, 16, 14
No problem.
Bike
BBJO – 5, 4, 3. My legs were totally dead when I got to the jumps.
A. 170 + green band
B. hspu with green + red band bbjo 24″, echo bike
HSPU 10-9-6 rows 1:50-1:52
BBJO 5-5-2 bike 1:21-1:24-1:39
otherwise known as 30 cals on the echo bike and try to recover while doing other stuff :).
5 x 10 dl at 185
4 rds
Min 1 max shspu 16-13-13-13
Min 2 row 250 m
Min 3 rest
Limited time today
A. No bands so I did four sets of 10 speed deadlifts at 205 with a brief pause after each rep.
B. Done with 250 m row each round
44 lb kb zpress: 13, 14, 14
Burpees: 15, 14. 15
C. 10 min ab work
A.
Banded Deadlift 4×10 @ 165
B.
HSPU = 11, 10, 9 each round
BBJO = 1, 0, 0
It took everything I had just to complete 30 cals on the Echo bike. I know Echo bike is not exactly equal to Assault bike calories. Is there a recommended conversion for Assault bike -> Echo bike? I usually just deal with it being a little harder but doesn’t work well in this style wod.
Great question, I struggle with the same issue. Be great to have someone provide insight? Any Rogue reps care to comment?
Made it up again today
Warmup done ✅
A. Good mornings 8×8 @50kg
B. Travis’ core workout #1 with plenty of stretching afterwards
What’s the standard for te BBJO?
Always 24” M 20” F unless they say otherwise