2 Rounds while going over whiteboard
30 Second Squat Hold
10 air squats
Then 2 rounds of
10 Knees raises
10 Empty Bar Front Squats
Review front squat by going over 2×5 sets with empty bar with some tempo and a hold
Take a few minutes to build up to a first weight. We arent talking 10 minutes. Part of your 15 minutes of your strength work will serve as a warm up
Strength 15 minutes to build to a heavy PAUSE front squat single
After strength you will have 5 minutes to build to heavy clean
200 Double Unders
40 Toes to Bar
10 Squat Cleans 225/155lbs
PLEASE READ THIS. to hit the stimulus of this workout you are shooting for 10 minutes or less. Don’t get so wrapped up in “RX.” A 10 minute working taking you 25 minutes is not what we are shooting for. Intensity equals results in wods. Strength portions of days are where you are supposed to be slower and deliberate with your movements.
Feel: Muscle overload/Gas Pacing: Reach
Target Score: Sub-10 Minutes Firebreather Score: Sub-7 Minutes
- Double Unders: Should note exceed 3 minutes of practice. Allow athletes to accumulate
double unders if they have them for 3 minutes, if double unders are not there, 1:1 single unders
- Toes to Bar: Should not exceed 5 minutes to complete. Consider reduce reps to as few as 20
reps for athletes with toes to bar or modify to knee raises
- Squat Clean: Should not exceed 80% of PR Squat clean. Consistent singles are what we are
looking for, coaches should be careful to not over scale the barbell and have it be too light.
Coach Focus: Coaches should expect a bit of “WTF” from their athletes with today’s very, very beefy
We recommend a firm time cap of 10 minutes to ensure that athletes do not turn
this shorter workout into a fitness saga.
One effective way to ensure athletes move at the speed
you are looking for them to move at is capping each section of the workout. Once the cap occurs,
athletes move onto the next movement regardless of how many reps they completed in tha
the jump rope, 3:00 – 8:00 for toes to bar, and 8:00 – 10:00 for the barbell at the end.