WORK YOUR WEAKNESS
STRENGTH I
Every 4:00 for 5 sets:
3 cleans (60%)
2 cleans (67%)
1 clean (75%)
– Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed.
SKILL I
3 sets for completion:
3-5 false-grip ring-to-chest pull-ups
3-5 skin the cats
3 low-ring muscle-up transitions
– Rest no more than 1:00 between movements. Scale up to seated L-sit muscle-ups if possible.
SKILL II
Every 2:00 for 5 sets:
5 pause overhead squats
– Loads should be at 30-50%. This is for technique practice, NOT strength work. Spend more time at the bottom than you want to.
STAMINA I
6 sets:
1:20 air bike
– Rest :40 between sets. Aim for consistency across all sets.
STAMINA II
EMOM 10:
Min. 1 | 80 single-unders
Min. 2 | 18 burpees
– Time cap each movement at :50. The single-unders should be at a recovery pace and the burpees should be a drawn-out sprint every round.
——
MONDAY:
RX
For time:
400/500-m row
25 shoulder presses (35/52.5 kg)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time you break a set of shoulder presses you must run 100 m.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
300/400-m row
25 shoulder presses (30/42.5 kg)
300/400-m row
15 shoulder presses
300/400-m row
10 shoulder presses
300/400-m row
– Each time you break a set of shoulder presses you must run 100 m.
SCORE:
TOTAL TIME
BEGINNER
For time:
200/250-m row
15 shoulder presses (25/35 kg)
200/250-m row
10 shoulder presses
200/250-m row
5 shoulder presses
200/250-m row
– Each time you break a set of shoulder presses you must run 100 m.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
2 sets:
15 KB side-bends/arm
Max-rep strict ring dips
INTENDED STIMULUS
– Finish in 16:00-20:00.
– Complete the set of 25 shoulder presses in 3 sets or less.
– Unless you are using the Rx’d load, if you finish the set of 25 and/or 15 unbroken, the weight is too light.
– Each 400/500-m row should be completed in 2:10 or less.
——
TUESDAY:
RX
For time:
42 GHD sit-ups / weighted sit-ups
21 front squats (55/85 kg)
30 GHD sit-ups / weighted sit-ups
15 front squats
18 GHD sit-ups / weighted sit-ups
9 front squats
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21 weighted sit-ups
21 front squats (42.5/60 kg)
15 weighted sit-ups
15 front squats
9 weighted sit-ups
9 front squats
SCORE:
TOTAL TIME
BEGINNER
For time:
21 sit-ups
21 front squats (25/35 kg)
15 sit-ups
15 front squats
9 sit-ups
9 front squats
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– Finish in 8:00-12:00.
– Load should feel heavy but allow for sets of 6-7 reps throughout the workout.
– Complete the first two rounds of squats in 2-3 sets, and the round of 9 in 1-2 sets.
– If completed, look back at workout 220321 (March 21) for comparison with a similar workout that used thrusters.
– Spend no more than 2:30 on the first set of sit-ups.
——
WEDNESDAY:
HEAVY DAY
RX
5 sets for load:
Sumo deadlifts
12-10-8-6-4
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
3 sets:
20 GHD hip extensions
20 GHD back extensions
INTENDED STIMULUS
– Build in weight each set. Start with a moderate load for the set of 12 and end with a heavy load for the set of 4.
– Athletes should aim to start around 60% of their 1-rep max and end at 80-85%.
– Rest 2:00-3:00 between sets.
– Building muscle and strength in the posterior chain.
——
THURSDAY:
RX
For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
20 pull-ups
2:00 double-unders
20 pull-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
20 jumping pull-ups
200 single-unders
20 ring rows
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
On an 8:00 clock:
Every 2:00 x 4 sets
4 weighted pull-ups
INTENDED STIMULUS
– Finish in 5:00-10:00.
– Complete the pull-ups in 5 sets or less.
– No more than 4:00 to complete the double unders.
– Work on stringing together multiple reps of chest-to-bar pull-ups.
– Build sprint capacity for pull-ups.
——
FRIDAY:
SKILL WORK
Pre-workout:
On a 9:00 clock:
Build to a heavy 3-rep hang muscle snatch
RX
AMRAP 11:
10 toes-to-bars
10 hang power snatches (30/42.5 kg)
INTERMEDIATE
AMRAP 11:
10 knees-to-armpits
5 hang power snatches (30/42.5 kg)
BEGINNER
AMRAP 11:
10 hanging knee raises
10 hang power snatches (15/20 kg)
INTENDED STIMULUS
– Complete 6-10 rounds.
– Challenge and build grip strength and stamina.
– Complete snatches in 1-2 sets every round.
– Avoid singles on the toes-to-bars.
——
SATURDAY:
RX
5 rounds with a partner:
800-m run
50 push-ups
5 rope climbs (15 ft)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds with a partner:
600-m run
40 push-ups
4 rope climbs (15 ft)
SCORE:
TOTAL TIME
BEGINNER
5 rounds with a partner:
400-m run
30 push-ups
6 pull-to-stands
SCORE:
TOTAL TIME
INTENDED STIMULUS
– Partners will run together and split the push-ups and rope climbs as needed.
– High-volume Hero workout that helps to prepare for Murph.
– Complete the workout between 30:00-40:00.
– Finish each run in 5:00 or less, push-ups in 2:00 or less, and rope climbs in 1:30 or less.
– Today’s workout is a twist on the hero workout “RJ.” This version is a partner version with the movements in a slightly different order
——
SUNDAY:
HERO WOD ‘SEAN’
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
RX
10 rounds for time:
11 Chest to bar pull-ups
22 front squats (25/35 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
10 rounds for time:
11 pull-ups
22 front squats (25/35 kg)
SCORE:
TOTAL TIME
BEGINNER
10 rounds for time:
11 ring rows
22 air squats
SCORE:
TOTAL TIME
——