Deine tägliche Herausforderung
WOD
Molokai
Freedom (RX'd)
Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)
(KG conv: 22.5/15)
Independence
Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (35s/25s)
(KG conv: 15/10)
Liberty
Every 1:00 (12:00)
Even: 25ft Dumbbell Front Rack Walking Lunge (light)
Odd: 6 Single Arm Dumbbell Push Press (L and R) (light)
- Target time each station: 30-40 seconds
- Time cap each station: 45 seconds
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
BikeErg Lactate Threshold
2 Min at RPE3 (or 80 RPM)
10 Min at RPE7 (or 95 RPM)
4 Min at RPE1-2 (Any RPM)
10 Min at RPE7 (or 95 RPM)
2 Min at RPE1-2 (Any RPM)
-Rest 2 Min-
4 Sets
3 Min at RPE9 (or 105+ RPM)
*90 Sec at RPE 1-2 between sets.
Cool Down:
2 Min at RPE3
Total: 50 Min
Workout of the Day
EVERY :90 FOR 4 SETS
Part A:
90s Row/Ski for QUALITY
Part B:
6 Groiners
8 WB Front Squat
8 WB Strict Press
10 Banded Pull Apart
into
EVERY :90 FOR 4 SETS
Part A:
90s Ski/Row for QUALITY
Part B:
10 Scapula Depression
8 Kip Swings
6 Kipping Knees to Chest
4 Push up to Pike
From 0:00-10:00, complete:
2500/2000m Row | Ski*
From 10:00-25:00
AMRAP
100 Wall Ball Shots (9/6)
50 Handstand Push Ups
100 Toes to Bar
From 25:00-35:00 - complete
2500/2000m Row | Ski*
Options:
Compete: 12/9kg Wall Ball / Strict HSPU
Independence: 6/4kg Wall Ball / HR Push Ups
*Switch Erg in the first and second part
Workout of the Day
AMRAP x 6 MINUTES
30-sec ski
30-sec row
30-sec bike
5 Down Dog/Seal Pose Transition
Grit
Freedom/Independence:
AMRAP x 15 MINUTES
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories)
Independence & Compete
No change to workout
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
Elevated Toe Double DB Romanian Deadlift
https://youtu.be/13FPTAogHhI
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
WOD
Hip Halo Warmup
-into-
AMRAP x 6 MINUTES
3/3 Step Back Lunge Steps
10 Alt. V-ups
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows
Courage
Freedom (RX'd)
For time:
30-20-10
Back Rack Step back Lunges (43/30)
Toes to bar
Independence
For time:
30-20-10
Back Rack Step back Lunges (35/25)
Knees to Elbows
Affiliate Compete
For time:
30-20-10
Back Rack Step back Lunges (61/43)
Toes to bar
Rope Climb - Week 5 Day 1:
Advanced:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises
Workout of the Day
Banded 7’s
-into-
Hip Halo Warmup
-into-
AMRAP x 4 MINUTES
4 Single Arm DBPush Press
4 Kettlebell Swings
4x7.5m Shuttle Run
Dedication
Freedom (RX'd)
12:00 AMRAP
15 Dumbbell Push Press (15/10)
15 Kettlebell Swings (24/16)
10x7.5m Shuttle Run
Independence
12:00 AMRAP
15 Dumbbell Push Press (10/7.5)
15 Kettlebell Swings (16/12)
10x7.5mShuttle Run
Compete
12:00 AMRAP
15 Dumbbell Push Press (22.5/15)
15 Kettlebell Swings (32/24)
10x7.5m Shuttle Run
Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
KB Belt Squats
https://youtu.be/4qmdeSgnRMI
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
4x10 Good Mornings
RPE 8
*Rest 1:00-1:30 b/t sets
Workout of the Day
Hip Halo Warmup
-into-
3 sets:
5 Up-Downs to Seal Pose
8 Box Step ups
5 Back Squats (build across to working weight)
Sacrifice
Freedom (RX'd)
Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 2250/1800kg**
Independence
Teams of 2
3 Rounds
40 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 1800/1450kg
Compete
Teams of 2
3 Rounds
50 Burpee Box Jump Over (24/20)
Reps of Back Squats Totaling 2750/2200lbs
- You can take the bar from the rack
- Split reps as desired
- Partners can choose the weight on their barbell and can have different weights for each partner. 2250kg total for male teams could be 38 reps at 60kg or 53 reps at 43kg. Bar weight is allowed to be changed across sets.
