On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 8 Strict Pull-Ups
Minutes 5+6 - 20 GHD Sit-Ups + 20 Banded Good Mornings
2 Rounds, not for time:
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
Spiderman + Reach (each side)
Introducing our newest CompTrain Benchmark - "Bane".
Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel - http://youtu.be/R4D4pcOtAro
For Time, with a 20:00 Time Cap:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man"
Barbell - 185/135
1 Round of "Macho Man"
3 Power Cleans + 3 Front Squats + 3 Jerks
Two separate loadings, but for camaraderie, one leaderboard. In your "Notes" add in which loading we used today.
Stimulus wise, we are looking for a barbell load that we are confident we could complete 9+ unbroken clean and jerks with, when fresh, touch and go style. A heavier barbell, but one that we can consistently move with.
Another way to look at this complex, is to ask ourselves - can we do two complexes unbroken, back to back? As in, 3/3/3, directly into 3/3/3? If we could, when completely rested, let's take on this workout as well. If not, let's modify the loading to ensure that we could do that so that we make this the metabolic driver it is.
"Bane" brings back a classical CompTrain complex, "Macho Man". But to make our way to the barbell, one must show their proficiency and capabilities through a gymnastic buy-in. Coupling a high skill gymnastic buy-in with a brute force finish, "Bane" is a challenging test where an athlete needs both capacities to find a land a strong score.