Tuesday, February 11

February 20, 2020

 

"Grunt Work" Week 2
---------------------------------
A gymnastic and conditioning focus today after a heavy Monday.

1. Mobility and Activation (~10:00)
2. Gymnastic Skill (~20:00)
3. "Swole Cycle" (~20:00)
Extra
4. Row Conditioning (~20:00)

2 Rounds
10 Calorie Row
10 Ring Rows

2 Rounds
60 Second Single Arm Dumbbell Farmers Carry (30 Seconds Each Side)
30 Second Superman Hold Video

2 Rounds
20 Air Squats
5 Inchworms

 

Metcon (AMRAP - Rounds)

5 Rounds:
2:30 Machine of Choice

Choice From One of the Below
Option 1:
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips

Option 2:
40-50% Max Ring Muscle-ups

Option 3:
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up

Alternating between a light effort on a machine and a gymnastic skill of your choice
The goal of the machine is to create an active rest station, where you'll move at a pace that allows you to work through a big set of gymnastics


There are 3 options for the gymnastics skill:
Option 1: 1 Strict Muscle-up + 3 Kipping Ring Muscle-ups + 5 Strict Ring Dips
Option 2: 40-50% of Max Ring Muscle-ups (Example: Max Set of 10 = 4-5 Reps)
Option 3: 4 Pull-ups + 3 Toes to Bar + 2 Chest to Bar Pull-up + 1 Bar Muscle-up

Choose an option or adjust the reps to ideally complete the gymnastics unbroken
There is no score as far as time goes, as the goal is to simply spend time working on these skills
Note what complex you completed and any adjustment you made as your score

SUBS
Strict Ring Muscle-up
Banded Strict Ring Muscle-up Drill
Ring Muscle-ups
Jumping Ring Muscle-up
Reduce Percentages

Strict Ring Dips
Banded Ring Dips

Chest to Bar Pull-ups
Reduce Reps
Banded Chest to Bar Pull-ups
Pull-ups
Reduce Reps
Banded Pull-ups

Toes to Bar
Reduce Reps
Knees to Elbow / Chest / Waist

Bar Muscle-ups
Banded Bar Muscle-ups
Jumping Bar Muscle-ups

 

Swole Cycle (AMRAP - Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

The strict movements are the focus of this 4-station tabata workout
You'll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Your score at the end of the 16 minutes is the total reps completed during your work stations
Enter total reps at each station and SugarWOD will add them up for you
Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows

On the strict movements, try to move for the as much of the work window as possible without feeling like you're hitting a wall
If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest
Below are some potential strategies from the strict movements:
Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)
Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)
Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)
Work for all 20 seconds if you think that is sustainable
Find a moderate-fast pace on the bike that you could see yourself holding for 5 minutes straight
Settle into a pre-determined RPM or Wattage and make it your goal to stay there

 

**EXTRA**

 

Metcon (Time)

3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between

Increasing our calories slightly over last week's intervals
Let's aim to try to beat our last completion time, despite the increased workload
Record your times (not including rest) for all 9 rounds
Your final score is the sum total of time spent rowing

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