Warm Up

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1. Move

12 Minute AMRAP

12/9 calorie ski (OR Row)

36 Single Unders

8 Alternating Plank toe touches (each side)

8 Deadbugs (each side)

8 kip to swing

 

2. Workout Prep

1 Set: (At workout pace)

20 Double Unders

5 Toes To Bar

20 Double Unders 

2 Bar Muscle Ups 

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Class WOD 

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3 Rounds For Time 

100 Double Unders

30 Toes To Bar

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-Rest 1:1-

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3 Rounds For Time 

50 Double Unders

10 Bar Muscle Ups  

 

Athletes Notes

 

TARGET SCORE

Target Time each set: 7-9 minutes

Time Cap each set: 11 minutes

 

STIMULUS

This is about gymnastic capacity and ability to stay smooth and consistent on double unders!

We want bigger sets of all movements and consistent pacing from round to round

 

WORKOUT STRATEGY & amp; FLOW

Go for bigger sets on the DU relative to your ability. We’d love 1-2 sets for most rounds!

Focus on consistent breathing and as much wrist motion as possible.

 

Toes to bar: The grip fatigue will begin to set in here. This workout is somewhat faster but don’t overexert on round one and have to drop your sets drastically on rounds 2-3. Come out with a relatively big set and then settle into what you can manage throughout.

 

Bar Muscle Ups: We ideally want no more than 3 sets even with fatigued grip and shoulders at this point. Focus on the powerful kip and turn over at the top with a regrip at the bottom of each rep.

 

SCALING

The SCALING aim is to challenge your skill level but not fall off the stimulus and have excessive time starting at the rope or the rig.

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Aerobic Capacity A

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1000m Machine

100 Sit Ups

1000m Machine

100 Sit Ups

Rest 2 mins Then

1000m Machine For Time

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Aerobic Capacity B

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2 x 800m run

1 min rest between sets

2 x 600m run

1 min rest between sets

2 x 400m run 1 min rest between sets

All at a moderate 60-80% pace

 

Strength / Oly

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A) Squat Snatch

3 Full sets

5 Squat Snatches @60%

4 Squat Snatches @70%

3 Squat Snatches @80%

Rest 2-3 mins, reduce the load and repeat

All reps to be good quality singles

 

B) Back Squat

7 x 3 (Build up to a heavy triple for across the 7 sets)

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C) Weighted Dips

Build up to a 8 rep max

Then 3 x 8 @75% of 8RM

Rest 2-3 mins between sets

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Skill WOD

10-9-8-7-6-5-4-3-2-1

C2B Pull ups / Pull Up / Ring Row

rest 30 sec between sets

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The Complete Program also provides you the Bodyweight + Minimal Program free of charge.

Here is an example of a Bodyweight + Minimal Day 

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Warm Up

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3 Rounds

9 Shoulder Circles

6 Air Squats

3 Inch Worms

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Bodyweight Option

 

For Time

30-20-10

Push Ups

Back Step Lunges

Air Squats

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Rest 3 mins on completion then

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For Time

10-20-30

Push Ups

Back Step Lunges

Air Squats

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Minimal Equipment Option.

 

For Time

30-20-10

Push Ups

Back Step Weighted Lunges

DB or KB Single Arm Thrusters

 

Rest 3 mins on completion then

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For Time

10-20-30

Push Ups

Back Step Weighted Lunges

DB or KB Single Arm Thrusters

 

Accessory Ab Burner

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2 Rounds

40 Sec Hollow Hold

20 V UPS

20 Sit UPS

Rest 1 minute