200 m Run, Bike, Row, Ski
30 Single Unders
15 Kip Swings (work on keeping your legs straight toes pointed. Really concentrate on pulling down on the bar)
15 Good Mornings with PVC (make sure that you are keeping your legs slightly bent, try to keep your hand placement on the PVC as close as possible to you shoulders- pinch shoulder blades together and don’t let your back round as you bend forward)
15 Shoulder Rolls with PVC (as you work through these try and bring your hands closer together)
Every 4 mins for 5 rounds:
50 Double Unders
10 Power Snatches, 115/85 lbs
Scaling options for double unders: If you would like to work on double unders during the workout. Try not to work more than 30 seconds at a time. Or do 100 singles. Another option would be to do 50 jumping thigh taps. Every time you jump in the air keep your arms by your side and tap your thighs twice. This will help you work on your timing. Also don’t be lazy on your jump.
Scaling options for toes to bar: Work the kip swing with these, no knees to chest or knees to elbows. Maintain a tight midsection, pull down on the bar and keep your legs straight.
Scaling options for power snatches: Use a weight that you can go unbroken. These should not be fast singles.
Work on getting through these movements quickly. You should be getting at least 30-45 seconds of rest every round. If the clock catches you bring your numbers on toes to bar and power snatches down incrementally to stay within the time domain.
1000 m Row
800 m Run
(nice easy pace)
Couch Stretch, 30 seconds to a minute on each side
Inchworms with 2 Push-ups at the bottom
(keep your legs as straight as possible on these, get a good stretch in your hamstrings)
Calf Stretch, 30 seconds on each leg
Alternating EMOM 20 mins:
Run, 200 m
Options if something is prohibiting you from running would be: 400 m bike, 200 m row, 200 m ski erg.
Scaling options for push-ups: Push-ups off of a box or bench, or dropping to your knees. Make sure with all of these you are keeping you hips in line with the rest of your body.
If the clock catches you on this one, turn it into an AMRAP.
10 Dumbbell Strict Press (use one dumbbell in each hand, light weight, work on keeping your rib cage down)
Elbow to ankle (big lunge with your right leg, let your left leg knee rest on the floor, try to bring your right elbow to the inside of your right ankle- do this on both sides for 30 seconds)
Wrist Stretch (on your hands and knees rotate your hands around so that your fingers are facing your knees, slowly lean back to get a good stretch in your forearms- 30 seconds to a minute)
10 Romanian Deadlifts
10 Muscle Cleans (using an empty barbell, start below the knee and complete a muscle snatch- when the barbell leaves your thighs ensure you do not dip underneath the bar to catch it)
Hang Power Cleans, 135/95 lbs
Wall Balls, 20/14 lbs
If you need to scale this workout come down on the weight on either movement, preferably the power cleans. Keep your repetitions RX.
Thursday – Rest Day
1 min Row
15 Good Mornings
Deadlift, 5×3 @ 85% 1RM
Take 3-4 sets of 5 to 7 reps at lighter weight to warm up with and then start your 5×3.
Row, 500 m
21 Deadlifts, 225/185 lbs
Row, 500 m
15 Deadlifts, 225/185 lbs
Row, 500 m
9 Deadlifts, 225/185 lbs
A good amount of pulling on this one. Make sure that you are keeping a strong midline through those deadlifts. Don’t let the weight get out in front of you, keep the weight in your heels coming off the floor. Try to stay unbroken on the deadlifts if you can. No more than two set for each. If you are considering more than two breaks, then come down on your weight.