Don’t forget we are closed Saturday for the OCC Road House Rumble
General Prep
3 Sets:
1:00 Row (:30 Easy – :20 Mod – :10 Hard)
10 Goblet Cossack Squats
6 Inchworm Push-Ups
:30/:30 Side Plank
:20/:20 Single Arm Plank
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Front Squat + 3 Front Squats
Strength
Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70% (1 pause front squat THEN 4 front squats)
2 Sets x 1+3 @ 75%
1+2 @ 80%
Pause :03 on the Pause Front Squat
****After Each Set Complete 3 Broad Jumps for Distance***
Level 2:
As prescribed
Level 1:
Every 2:30 x 5 Sets
5 Front Squats @ 21×1 Tempo (seconds down, one second hold, shoot up, one second at the top, begin next rep)
@ moderate loads across 6-7 RPE
Combine with Broad Jumps or Squat Jumps
Masters 55+:
As prescribed
WOD
“Work In Progress”
Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft
Level 2:
Part A)
5:00 AMRAP
50 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft
Level 1:
Part A)
5:00 AMRAP
50 Wall Balls 14/10lb, 6/4kg
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 14/10lb, 6/4kg
Masters 55+:
Part A)
5:00 AMRAP
50 Wall Balls 14/10lb, 6/4kg
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 14/10lb, 6/4kg
*Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference
RPE: 9/10
Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories
Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
Workout Strategy:
The name says it all, this is a pacing and composure test with a twist. In Part A, athletes should attack the 60 Wall Balls in 2–3 sets, but without redlining. Every second saved gets converted into max calories, and that calorie total becomes your wall ball time bank in Part B.
The row in Part A should start at a controlled pace and finish with a push, knowing it sets the terms for Part B. In the second effort, you’ll be under fatigue but mentally driven to match or beat your own performance, this is a built-in re-test under stress.
Movement Modifications:
Wall Balls: Reduce weight first (14/10lb, 6/4kg), then target height, then move to Medball Squat + Press or Goblet Squats
Row: Sub any machine for the row today and can use the same strategy for the workout