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WORK YOUR WEAKNESS:

STRENGTH I
Every :30 x 12 sets:
1 power clean + 1 hang power clean
– Perform complex unbroken.
– Hold a challenging weight across all sets — around 60-70% of your 1-rep max.

SKILL I
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.
– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.

STAMINA I
AMRAP 20:
2-4-6-8-10, etc.
Calorie bike
Burpees
– Continue adding 2 reps to each set until the 20:00 clock is up.

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TUESDAY:

SKILL WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 2-rep thruster from rack.

WOD

TOMMY V
BENCHMARK

RX
For time:
21 thrusters (35/52.5 kg)
12 rope climbs (15 ft)
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21 thrusters (30/42.5 kg)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs
9 thrusters
3 rope climbs
SCORE:
TOTAL TIME

BEGINNER
For time:
21 thrusters (25/35 kg)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
3 rope climb pull-to-stands
SCORE:
TOTAL TIME

INTENDED STIMULUS
– Finish in 12:00-16:00.
– Athletes performing the rope climbs as Rx’d should aim to be able to complete at least 3 reps in a minute.
– Complete the thrusters in 3 sets or less.
– Look back to the previous Tommy V score if available.

——

WEDNESDAY:

WOD

RX
On a 32:00 clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time:
Run 1 mile
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
On a 32:00 Clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time:
Run 1,000 m
SCORE:
LOAD

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– Complete the entire workout on a 32:00 clock.
– Complete 1 set of bench press every 2:00.
Build to a heavy set of 5 and 3. Then, build to a 1-rep max.
– Complete the final set at the 16:00 mark, then take 4:00 to clean up and transition to the run.
– Start the run at the 20:00 mark and aim for a new PR.

——

THURSDAY:

WOD

RX
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (35/52.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
30 reverse lunges
15 sumo deadlift high pulls (25/35 kg)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
3 sets for load:
10 single-leg DB deadlifts/leg
1:00 plank (push-up position)

INTENDED STIMULUS
– Finish the workout in 10:00-15:00.
– More advanced athletes should push as close to 10:00 as possible.
– Athletes should be able to perform 5-7+ reps unbroken with the load chosen for the workout.
– Each set of single-leg squats should take no longer than 2:00 to complete.

——

FRIDAY:

SKILL WORK
Pre-workout:
10 attempts:
Max-distance broad jumps

WOD

RX
EMOM 15:
Min. 1 | 12/15-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest

INTERMEDIATE

EMOM 15:
Min. 1 | 9/12-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest

BEGINNER
EMOM 15:
Min. 1 | 6/9-cal. Echo bike
Min. 2 | 5 box jumps (12/20 in) + 5 burpees
Min. 3 | Rest

INTENDED STIMULUS
– Finish the bike in :50 or less.
– Move at a fast pace on the BJ/burpees to finish in :40-:55.
– Rest 1:00+ between rounds.
– Sustain a sprint pace on the BJ/burpee combo through tired legs.

——

SATURDAY:

TEAM WOD

‘HELEN MEETS GRACE’

RX
For Time (with a Partner)
3 Rounds of:
800 meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups

Then, complete:
60 Clean-and-Jerks (40/60 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For Time (with a Partner)
3 Rounds of:
800 meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups

Then, complete:
60 Clean-and-Jerks (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For Time (with a Partner)
3 Rounds of:
800 meter Run
42 Kettlebell Swings (8/16 kg)
24 Jumping Pull-Ups

Then, complete:
60 Clean-and-Jerks (15/20 kg)
SCORE:
TOTAL TIME

INTENDED STIMULUS
– Split all of the movements up between you, one person working at a time, including the run.
– Move at a fast pace on the swings, completing your share in no more than 2 sets.
– Cycle the barbell into small sets working You Go I Go to keep the pace and momentum going.
– Aim to finish in under 30 minutes.

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SUNDAY:

HERO WOD ‘GERARD BAPTISTE’

This Firefighter Hero WOD is dedicated to Firefighter Gerard Jean Baptiste, Ladder 9, Manhattan, who was killed on September 11, 2001. He was 35 years old. He was born on March 11, 1966 and was a native of Santo Domingo. Just before 9/11, he bought an old bike that he was restoring. After his death, a company restored it and a movie was made about it called, “FDNY Dream Bike”. He and Jeffrey Walz were last seen in the lobby of the North Tower out of which some of Ladder 9 made it out.

RX
6 Rounds for Time:
9 Overhead Squats (30/42.5 kg)
9 Thrusters (30/42.5 kg)
400/500-m Row
SCORE:
TOTAL TIME

INTERMEDIATE
6 Rounds for Time:
9 Overhead Squats (30/42.5 kg)
9 Thrusters (30/42.5 kg)
400/500-m Row
SCORE:
TOTAL TIME

BEGINNER
6 Rounds for Time:
9 Front Squats (15/20 kg)
9 Push Press (15/20 kg)
400/500-m Row
SCORE:
TOTAL TIME

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