Month: September 2024

Skill
4 sets of 9 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We have just two more weeks of this progression: the 3×10 week and the 4×10 week.

Workout of the Day
3 rounds:
2 minutes to run 200 m, then max ring dips
2 minutes to run 200 m, then max calories

Scale the ring dips using a band or by keeping your feet on the ground. Modify the run distance so that you have about a minute to work on the dips or calories each interval. Record your total dips and calories.

standard and rx: as written
sport: ring dips on the high rings (muscle up to start each set)
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
20-30 seconds of handstand skill practice

Pick a skill or two from the list below and work on it for 20-30 seconds each minute. The skills are listed easiest first.

Plank hold
Partial range of motion wall walk
Full range of motion wall walk
Handstand kick up against wall
Freestanding handstand
Handstand walk

Workout of the Day
For time:
500 meter run
15 push jerks
30 front rack lunges
15 push jerks
500 meter run

15 minute time cap

Make sure you’re comfortable with your weight selection on both the push jerk and the front rack lunge today; both movements can get extremely challenging very quickly if you aren’t aware of your limits. You should be able to sustain smooth sets of 5 with excellent technique on both barbell movements throughout the whole workout. Run the first 500 at a steady pace, and push it on the second one.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off

Skill
Every 90 seconds for 8 rounds:
15 double unders
3 touch and go power snatches

Modify the volume and difficulty of the jump rope buy-in so that it takes no more than 15 seconds per round. Transition quickly on the power snatches and hang on for a set of three. Make sure you’re going light enough that you can safely keep excellent lifting form across all 8 rounds.

Workout of the Day
AMRAP in 15 minutes:
3-6-9-12-15-18-21… etc
Burpee box jump
Before each round, complete:
24 sit ups
12 kettlebell swings

Use a lighter kettlebell weight today so that you can keep the majority of the rounds unbroken. The sit ups and swings should be a bit of a conditioning buy-in at the start of each round before the workout shifts to being dominated by the increasing number of burpee box jumps.

standard: 16/12 kg kb, 20/12 inch box
rx: 24/16 kg kb, 24/20 inch box
sport: 28/20 kg kb, 24/20 inch box
metcon: 3×2:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
400 meter run
12 wall balls
12 deadlifts
12 wall balls

Choose a deadlift weight that you can complete in one or two sets each round. The wall balls should also take one or two efforts per 12 rep set; the goal here is to keep moving at a steady clip from station to station across the whole 20 minute workout.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Every 3 minutes for 6 rounds:
12 kipping pull ups
200 meter run
12 hang power clean and jerks

Use a count-up clock, and record slowest time to SugarWOD.

The goal in this workout is to have at least 45 seconds of rest after every round before you start the next one (closer to a minute is ideal); scale accordingly. The pull ups can be modified with a band or a reduced number, the run can be shortened, and the hang clean and jerk weight can be lowered. You should be able to do all 12 hang clean and jerks in one unbroken set.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar
metcon: 6×2:00 on, 1:00 off

Skill
4 rounds:
1:20 of calories
0:10 rest
1:20 of rest or plank
0:10 rest

Hang out in a plank position during the interval opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive pace on the machine. If you know what power output you typically maintain in a workout (cal/hr on the rower, watts on the assault bike), then shoot for a 20-30% higher output.

standard: plank
rx and sport: rest instead of plank, sprint the calories

Workout of the Day
For time:
30-20-10
Power snatch
Push up

15 minute time cap

Use a barbell with which you can consistently hit quick sets of 5-10 reps. You shouldn’t have to do singles on the power snatches at any point during this workout. Scale the push ups so that they aren’t grinding to a halt. It’s ok if they get quite tough, but you should always be able to do a few more.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 3×3:00 on, 1:00 off

Skill
Every 2:30 for 4 rounds:
5 lateral burpees
10 thrusters
5 to 10 lateral burpees
Rest in the remainder of the time

Use a thruster weight that you can complete in one tough but unbroken set. Pick a burpee count for the second set that lets you finish with 45 seconds to a minute left to rest in the 2:30 interval.

standard: 65/45
rx and sport: 95/65

Workout of the Day
AMRAP in 8 minutes:
6 toes to bar
16 bodyweight lunges

Be sure that you’re hitting full range of motion on the lunges, rather than going for such a quick pace that you aren’t standing up all the way to finish the reps. Scale the toes to bar to a difficulty that you can finish in one or two sets each round.

standard, rx, and sport: as written
metcon: 3:00 on, 1:00 off, 4:00 on

Skill
3 sets of 9 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.

Workout of the Day
5 rounds:
90 seconds to complete 7 push jerks, then max calories in remaining time
90 seconds of rest

Load your barbell to a weight that lets you complete the 7 push jerks in one or two tough sets; you should be onto your machine and moving after no more than about 30 seconds. Add up all your calories for your total.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 1:30 off

Skill
EMOM for 10 minutes:
10 double unders
One set of strict pull ups

Modify your pull up difficulty so that you’re getting 3-6 reps every round. Be sure to stick to just one set so that you don’t overdo it on the pull ups. Scale your jump rope set so that you’re done in about ten seconds.

Workout of the Day
AMRAP in 12 minutes:
15 air squats
10 kettlebell swings
50 drag rope single unders

Choose a heavy enough kettlebell that 10 unbroken swings is quite tough to hang on to, but manageable. You should be able to settle into a smooth flow between the three movements across all 12 minutes.

standard: 16/12 kg
rx: 32/24 kg
sport: 32/24 kg, 15 swings instead of 10
metcon: 6×1:40 on, 0:20 off

Workout of the Day
Just one class today at 9 am, with open gym from 10-12!

AMRAP in 25 minutes, with a partner:
500 meter run together
30 box jump overs total
30 devil presses total
30 box jump overs total

Switch off back and forth any time on the box jump overs and devil presses. If you and your partner are able to share a dumbbell, do so.

standard: 20/12 inch box, 35/20 pound db
rx and sport: 20 inch box, 50/35 pound db
metcon: 5×4:00 on, 1:00 off