Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)
Then…
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
I remembered doing this last winter so looked it up after I was finished. It felt a lot easier then I remembered. And then I realized it was because they changed it to every 4 min instead of every 3. I remember having to start adding rest in after 4 rounds because I was barely making the time cap. This was MUCH better and I was able to cruse through it without falling apart. A. Did all the warms ups and drills. Unfortunately some of the RMU drills were still beyond me. Oh well. Something else to work towards. ?… Read more »
I needed to scale back today and took the same approach Shaun did.
My wife and I traded off running 8-400s. We finished in 26:45.
Most of my runs were 1:30-1:35, and my final run was 1:20 which is amazing to me. I’ve never been a runner outside of playing basketball, and I very rarely if ever run outside of metcons. Running the last one that fast while not going all out is incredibly encouraging to me.
Running gains Mike!
E4MOM for 32 Minutes,
400m Run
3 Power Cleans
3 MUs
Total Load = 5,460 lbs.
24/24 reps (225 sets 1-4, 230 sets 5-8)
Great work Luke! That’s a strong day brother!
June 7 WOD A. 2 sets Legless rope climbs @8.5′ x 4 each round HSwalk – 6/3/2/1 , 7/4/3 (in feet per round) RMU progression – worked on my swing and getting my hips up B. 2 sets 3 min AB – 30.5 / 27.3 2 min Alt DB squats @ 20# – 5 each side x 2 sets each round (working on that mobility) 3 min Rowing – 659m(38 cal) / 645m (37 cal) 2 min strict ring dips – 20 / 21 ***This workout was somewhere between Janelle and Anika – I didn’t HATE it, but I didn’t… Read more »
Haha, hopefully you’ve found your arms at this point 🙂 Great work and way to push it on the rower! Does that feel better for you?
It was super nice out so we changed the Fitness version a bit so we could be outside for the entire workout.
Did: 400 M Run; 16 KB Swings (16 kg); 12 Push-Ups. Consistent throughout the sets had about 75 seconds to rest (I think, can’t totally remember)
I like that change. I probably would have done the same thing had I seen it earlier. It was super nice here too!
A. 6 series at 205, 215, 225.
Focused on ring muscle up, 4 is my max unbroken. Managed to do 7 rounds unbroken. Then worked my way up to a single 245 PC. My aerobic capacity def improved the past few months.
My posterior chain proved to be weaker the last few weeks, but pain is gone.
B. Did a bunch of planks (on swiss ball, ring, etc)
A. As Rx: 6:00/mile pace, 1.1.1 PC, 1.1.1 Muscle-Ups (+/- 2:45/round)
R1/2: 3×205
R3/4: 3×215
R5/6: 3×220
R7: 3×225
R8: 225.230.235 (PR)
Score: 24/24 (5205)
… was feeling good so went for broke on the last set … 5# PR … you just never know … previous PR of 230 has withstood the test of time dating back to 2015 … nuts.
Nice work, I guess you just needed to get good and warm for that PR!
Congratulations! Crazy to hit a PR after all that other work! Super impressive Chris.
A. Done w/ PCs: 135×5, 155×4, 185×3, 205×2
B. 400s: 1:40/ea, PCs: 2x 205, 2x 215, 2x 220, at the end of the 7th 400m my right Achilles seized up so I shut it down and stretched. I was a sweaty mess again so I’m hoping it’s just a minor cramp. Will be doing bench press etc tomorrow and re-assess on friday.
Way to be smart. After a few days in Houston last week, I have no idea how you crank out all you do each day.
Good morning everybody…
Did Fitness today
A. worked on transition with slider. bear crwal and broad jump done
B. Rx for five rounds, then subbed 1000m bike. ring dips and 60# kb swings, both UB each round. about 3:00 while running and 2:30 while biking.
Scaled down tonight – still a bit smoked after Saturdays comp
8x400m run on the 4 min clock
1:47, 1:45, then 6 rounds between 1:40 and 1:42
Felt good to get running. I made the smart choice (for me) not lifting heavy tonight..
I followed your lead and did the same thing today.
Yeh I reckon it was a good/smart call.
You were running much faster than me though!
Warmup ✅
A1. E90sec x2
RMU transition drill without box x3
Power clean x3 60/75kg
A2. E4M x8
500 m rowing ~1:50-1:55
3 Power cleans 75/75/80/80/85/85/90/90
10 strict stationary dips UB
Rest ~1:00-0:50
Score: 1980 kg