Alternating EMOM 6:00
150m Run
10 Ring Rows 10 S. DB Box Step Ups (HEAVY)
Strength/skill is after the wod today
All weights and box heights are RX today. This one is about getting the correct stimulus of the workout, and to do that you will want to finish close to the suggested times.
Feel: Muscular Overload
Pacing: Sustain
Target Score: 15-20 Minutes
Firebreather Score: Sub-15 Minutes
For Time
15 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
13 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
11 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
9 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
7 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
5 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
3 Strict HSPU
Box (or stacked plate) 20/16″
DB: 30-70s
Scaling
- SHSPU: Multiple sets are acceptable. Should not exceed 5 sets or roughly 1 minute of work in any round, otherwise reduce rep scheme (7-6-5-4-…1, or 6-6-6-6… etc). Modify to kipping a small elevated target for Strict HSPU, kipping HSPU, Seated Strict Presses with lighter DBs, or a push up variation work too, just maintain the Muscular Overload stimulus.
- Step Up: Should remain steady and challenging throughout. Push athletes to use a heavier weight than they want, but athletes should be able to do these in 2 sets.
Coach Focus: MetCon has 84 step ups and 63 strict HSPU. The Step Ups are two DBs, step up (standing all the way up at the top) and then down, not over. The DBs are meant to be heavier than the usual step up/over weight, but note the shorter box. We want the step ups to be a grind. SHSPU are programmed a higher volume than most are used to and for today’s class is 100% acceptable for athletes to work through many sets to finish the SHSPU. For athletes w/o SHSPU, kipping, seated strict presses or deficit push ups are all excellent scales
Strength/skill
5 Rounds
1:00 Max Strict Pull Ups
Rest 1:00