Warm-Up.
Pec Activation
Followed by…
Kettlebell Halos x 30 seconds
Plank Shoulder Taps x 30 Seconds
Glute Bridge Hold x 60 seconds
Rest 30 seconds, then…
Kettlebell Floor Press x 30 seconds
Wall Climbs x 30 seconds
Reverse Snow Angels x 60 seconds
Then…
A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
A: 3 sets @ 60 kgs
B: 21:02 @ 400m run, 2x DB 15 kgs, 15 RD
Hi,
warm-up
A: 60 kg
B: rx 31:40
stretching
Bye…
A: 65# all sets
B: 22:00
4 sets bench press at tempo
#135×8, 115×10, 115×10, 115×10
4 rounds for time
1:30 bike
10 singles @35#
10 “ “
15 Ring Dips (these got rough)
13:41
A. Bench press 3×10 21X1 (3min rests)
195/205/205
B. 4 rounds
400m run (1:45ish)
20 DB Push press (10L/10R) #50 (unbroken)
15 ring dips (quick 5s)
13:46
7/16’s
A. HSW 60’ chunks of 5’ most of the time.
10 low ring MU practice
B. 25:56 – abmat for the SHSPU
This was brutal and I had to stop like 4 times to take care of kids.
Now I’m off to the DR office because me 3 yo jumped off the bunk bed and I think she sprained her ankle. ??♀️
NIce job on the workout! I hope your daughter is ok.
A.
135/185/205 (6 reps)
Ego got the best of me, but couldn’t sustain the tempo after 6, so I racked.
B.
Subbed 1000 m BikeErg
Used 50 lb. Dumbbells (heaviest pair I own); all unbroken, front rack made this WAY harder
Ring Dips as prescribed; broken into 3 sets each round
19:34
splits at
1. 4:41
2. 5:09
3. 5:02
4. 4:41
Fitness
18:24 with 50# dbs and 10 ring dips. These workouts have been brutal in the heat
The misses finished right before me with 25# dbs and 15 bench dips
Good work Matt. I agree this has been a week to test us mentally as much as physically with the elements.
A. 135, 145, 155×8 reracked took a deep breath and finished the last 2.
B. Done with 10 strict ring dips
15:53
I paced this well for me. Each round was almost identical.
C. Hydrate, hydrate, hydrated, and mow 3 lawns!
D. Off to enjoy the mountains.
Short prog
Bench 145, 155, 155
WOD time 8:40
Warm up ✅
A. 3 sets x10 reps at tempo @60kg
B. As Rx(20kg DBs) around 18:00 minutes.
Have a good day!
A. 115 lbs x 10 reps; 125 lbs x 10 reps; 135 lbs x 10 reps
B. Used a 35 lbs DB but did not hold the other 35 lbs in the rack position. Back is still tender and for some reason this has bothered it in the past so I omitted the 2nd db and just did single arm DB push-press. Ring-Dips got hard! I did kipping.
Time: 15:11
When did your back get tender?
The DB Box Step Overs made it really sore and then doing the heavy FS the next day + FS in the conditioning kinda lit it up. It is feeling better today but I may skip my run today and let it rest.
That makes sense, especially if the box was on the higher side and it turned into more of a hinge. I’ve found that my hip IR is really poor and leads to lower back pain on hinging movements.
Oh interesting!!! That could very well be – it was a 20″ box but I am short! 🙂
… and super strong.
Thanks Chris!!
Warm-up as Rx
A. Bench Press 21X1: 10 x 135, 145, 160
… started a little light but good ending set.
B. As Rx except 10 – Strict Ring Dips: 14:59
… ring dips fell apart in R4.
A. 135/145/150 , tougher than expected
B. 10:12 without ring dips, did some triceps yesterday. Achilles held up well today, happy with the progress.
C. 15min on the AB and slow pace.
Glad to hear your Achilles is holding up!
Hello,
A. 10 and 7 reps @40kg, then 10 @35 (hate bench press)
B. scaled to 15kg dumbbell and 5 strict ring dips (don’t know how to kip), 16:28
Good morning everybody…
A. 135# across…1st set was about a 41×1 tempo and really blew up my shoulders.
B. 14:37; scaled to 40# dbells and on last set subbed 1000m AB for run. started feeling tightness in other calf on 3rd run. round times:
3:07
3:31
4:16
3:43
Good call on the AB. Where in the calf is it tight? Do you think it’s from any part of recent workouts? Just curious because of Longhorn’s Achilles issue.
I don’t, and never, have recovered well from running. So I am still feeling Tuesday. Definitely not an Achilles issue. It’s in the belly of the soleus. I need to stretch it.
Made up last night. A. Front squats at tempo 125kg x 2, 127.5 x 2, 130 x 2, 132.5 x 2, 135 x 2, 137.5kg x 2 x 3 sets Very hard. Belted up from 135kg onwards. B. High rep front squats kills me so subbed down and went hard. On the 8 mins for 3 rounds 20cal assault bike, 10 goblet squats @ 24kg KB, 10 standard Burpees 1:48, 1:52, 1:50 Biked at 600 watts in 50 seconds Unbroken goblet squats and burpeed as fast as possible. Ingrown toenail held me back a bit but otherwise did well. Not… Read more »
Ditto on the high rep front squats
Haha, at first I didn’t see that you did Front Squats and was wondering why you needed the belt for Bench Press. 🙂
P.S. I didn’t forget about your profile piece. I’d actually like to chat with you a bit first. Maybe you can email me a couple of times that would work for you next week?
A. All the snatch technique 3 Sets of 3: Pausing Snatch Pulls 70 75 80% 3 Sets of 3: Snatch High Pulls 50 55 60% 3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch 50 55 60% Feeling like it’s starting to come together. The pull followed by high pull is helping keep the bar close and on a better path. B. On the 2:00 x 7 Sets: 25′ Handstand Walk – sub for 10 shoulder taps 3 Ring Muscle-Ups – sub for strict chest to bars 1 Squat Snatch Start at 70% of estimated 1RM, building to a… Read more »
We are putting our workouts on SugarWOD soon!
Exciting! I do like the user interface and the ability to put stimulus notes etc with them. BTWB i like for the comparative level across the entire user base!
Hi 🙂 alternate for 400 m run on air bike?
I sub 20cals on the bike at a moderate pace, about 1:30. My 400m at a moderate pace is usually 1:40, so it seems like a fair trade.
I echo this. Shoot for something that is similar time and intensity.