The 45 minutes triathlon
0 Transition time between machines
teams of 2, switch when you want
15 Minutes bike
15 Minutes row
15 Minutes ski

Score is total cals

Saturday 9 am, no 10 am for summer.

In Teams of 4 with no more than 3 athletes working at once:

For Time
200 Double DB Squat Cleans 50s/35s
300 Burpees
Run 4 Miles
40 Minute Cap

Split how want. 3 people can be working at once. Don’t all need to be working on the same thing. going to take some strategy. 4 Miles can be split up into intervals. Minimum interval will be 400m. so if you broke it up into 400s that would 16 – 400’s. Keep track of your reps and runs and communicate.

2 Rounds with a PVC pipe:
200m Row
10 PVC Good Mornings
10 PVC Snatch Balances

Right into:
2 Rounds with an empty bar:
200m Row
10 Back Rack Push Press
10 Overhead Squats
*All with the empty bar

Every 2 Minutes for 14 Minutes (7 sets)
Rounds 1-2: 3 Tall Squat Snatch
Rounds 3-4: 3 Power Position Squat Snatch Rounds
5-7: 3 Hang Squat Snatches, at the knee.

Workout
For time
21-15-9
Overhead Squat 115/75lbs
Bar Facing Burpee

Feel: Gas
Pacing: Reach
Target Score: 4-9 Minutes
Fire breather score: Sub-4 Minutes

Scaling

• OHS: Never more than 2 sets, should be able to do 15 reps when fresh
• Burpees: Athletes should also be able to move quickly through the burpees, but should only be scaled in volume for the most deconditioned. Otherwise, they need the burpees more than they need a heavier barbell.

This workout must be done in under 9 minutes to hit the desired stimulus. While we want to see athletes moving fast, be sure they are hitting the correct depth on every squat they do

Extra Work- Do this outside on the targets or the wall of the building so it doesn’t cut into starting the next class.

AMRAP 1 Minute x 8
Run 100m
Max Wallballs 20/14lbs in remaining time
Rest 1:00

Warm up

3:00 banded glute activation
Then
20 Spiderman Lunges
200m Run
20 DB Snatch
200m Run
20 Goblet Lunges

Strength
2 sets of 9 front squats
Start at 60-65 percent for your first set
Last set should be as heavy as possible.
This strength session will be a total of 5 or 6 sets. This is how this works.
Do your first set of 9 at 60 to 65 percent then do a few sets of 3-5 reps as you build up in weight. Then go for one more big set of 9 as heavy as possible.

For Time
Run 200m
15 Devil’s Press 10s-40s
Run 200m
12 Devil’s Press 10s-40s
Run 200m
9 Devil’s Press 10s-40s
Run 200m
6 Devil’s Press 10s-40s
Run 200m
3 Devil’s Press 10s-40s
Run 200m

Check out the devil press video here!

Feel: Cardio

Pacing: Sustain/Reach

Target Score: 8-14 Minutes

Firebreather Score: Sub-7 Minutes

Scaling

• DBs: Need to be heavy enough to challenge your athletes but not so heavy that the weight causes them to stand around. DB weight should be intentionally lighter than the usual 50s/35s. Remember the stimulus: Cardio, which means the DBs can’t be so heavy that athletes are slowed down due to purely muscular overload. Consider this: if an athlete uses 10/5lb DBs and went AS FAST AS POSSIBLE, they’d get a killer workout.
• Run: Should not exceed :75 at any point, but the vast majority of your athletes should be able to run the prescribed distance.

Test 3!

20 Band Pull Aparts
2:00 Banded Glute Activation
15 Scap Pull Ups
1:30 Squat Hold
10 Gymnastic Kips
1:00 Row for Calories*

Conditioning Test

“Field of Screams”
AMRAP 19 Minutes
19/17 Calorie Row
17 Thrusters 100/70lbs
15 Toes to Bar

Scaled Version
AMRAP 19 Minutes
19/17 Calorie Row
17 Thrusters 70/50lbs
15 Knee Raises

This will suck. Athletes performing the Rx version should be able to do 17 unbroken thrusters at the prescribed weight when fresh (and ideally in round 1), as well as being able to string together at least 10-12 unbroken toes to bar. Athletes will break down in this workout pretty quickly

Test week. Test 2 today
fun one

Warm up
2 Rounds
300m Run
8 Light DB Manmakers


Ring Dip Skill
3 sets: :02-:05 Ring Support Hold
2 sets: 2-3 Support Holds + Negatives
2 sets: 2-4 Ring Dips

HSPU Skill
– 2 sets of 20 second HS Hold
– 3-5 Negatives w/ Tripod Focus
– 3-5 Sets of 3-6 Kipping HSPU
** not going upside down? no problem. do this with dumbbells to build that shoulder strength or build or work to the progression you can do then switch DBs
so not going up side down looks like this
2 sets of 20 second db hold overhead
3-5 sets of db presses with 3-5 second negative on the descent
3 to 5 sets of push press

Wod
“The Grind Side”

AMRAP 16 Minutes, climbing the ladder (adding 2 reps to hspu and ring dips every round, box jumps stay the same)
2 HSPU
8 Box Jump Overs 24/20″
2 Ring Dips
8 Box Jump Overs 24/20″

Scaled Version
AMRAP 16 Minutes, climbing the ladder
2 DB Push Press
8 Box Jump Overs 24/20″
2 Push Ups 8 Box Jump Overs 24/20″

*remember every round add 2 reps to the hand stand push ups and ring dips. DO NOT add reps to the box jumps, those stay the same

Feel: Muscular Overload
Pacing: Sustain
Target Score: Everyone should complete the round of 10 HSPU and 10 Ring Dips
Firebreather Score: Complete the round of 16/16