A. 1-800-Macho-Man
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push JerksScoring: Not Scored
* We'll combine barbell conditioning with run conditioning in this longer workout
* After coming in from each 800 meter run, you'll complete 5 rounds of the "Macho Man" complex before heading back out for the next run
* For clarity, the 5 rounds of "Macho Man" is equivalent to 45 barbell reps
3 Rounds:
800 Meter Run
45 Barbell Reps
* The intended time range for this piece is between 20-30 minutes
## MACHO MAN
* 1 round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks
* We're looking to move a moderate weight barbell here
* With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round
* While we are aiming for a weight that allows for unbroken squats and jerks, each complex *does not* need to be completed unbroken for it to count
* **For Example:** A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks
## RUN
* See all the way down the page for run "modifications"
# GENERAL WARM-UP [5:00 – 12:00]
## Warmup Jog
200 Meters Easy
## Plate Warmup
### 30 Seconds Each
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY [12:00 – 15:00]
## Wrist Stretch: 30 Seconds Each Direction
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Table Top Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)
## Barbell Front Squat Hold: 30 Seconds
[Video](https://www.youtube.com/watch?v=YGkF5eCEaUY)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/i30hfkUwFqU)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## POWER CLEAN
### Knuckles Down
On all three movements today, we can focus on keeping the knuckles down. For the Power Clean, keeping the knuckles down as the bar travels up the body by doing a slight wrist curl ensures the weight stays close to our midline, making it easier to control. If the weight swings away like a kettlebell, you'll see the knuckles point up towards the sky. This slight wrist curl with the knuckles down can also help prevent an early arm bend, as it creates slight tension in the triceps. ***Take a look at the Daily Video for a visual of all three movements.***
### Movement Prep
5 Deadlifts
5 High Pulls
5 Power Cleans
## FRONT SQUATS
### Knuckles Down
Knuckles down in the front squat is another way to work on keeping the elbows up. You'll notice that dropping the elbows brings the knuckles up, while driving the elbows up brings the knuckles down. Relaxing the hands will also allow for better knuckle position, which in turn leads to a balanced bar position on the shoulders.
### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats
## PUSH JERKS
### Knuckles Down
In the push jerk, we can also think about keeping the knuckles pointed down. If the knuckles are down in the set-up, it means the elbows are up and the bar is likely sitting in a good position on the shoulders. We want the knuckles to stay down on the shoulders until we fully open the hips. This ensures we are using the lower body first instead of pressing early. Additionally, keeping the knuckles down when the bar is overhead create a stable "J-Hook" position where the bar can rest in the middle of the palm.
### Movement Prep
5 Pausing Dips (3 Seconds)
5 Push Press
5 Push Jerks
3 Power Cleans + 3 Front Squats + 3 Push Jerks
*Build to Workout Weight*
# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
*With Workout Weight:*
100 Meter Run
3 Power Cleans
3 Front Squats
3 Push Jerks
# STRATEGY + WOD [30:00 – 60:00]
## "MACHO MAN"
* The power cleans are the pacer of the "Macho Man" complex
* With the weight coming back to the ground on each rep, completing these as singles makes a lot of sense
* Hold a pace between single power clean reps that allows you to complete the front squat and jerks unbroken
* These rounds can feel a lot faster if you can get started on the first power clean fairly quickly after the last jerk
* After dropping the final push jerk, just get the first single power clean of the next round out of the way
## RUN
* Today's workout has an intended time range of 20-30 minutes
* That being said, we can aim to hold a pace on the runs that you could hold for this time frame
* Another way to think of it could be a pace you would hold for a 3-4 mile run
* Holding this speed will allow you to be consistent across each 800, while also thriving on the barbell
# AFTER PARTY
## Capacity Builder
AMRAP 12:
Chest to Bar Pull-ups
(On the 0:00, 3:00, 6:00, and 9:00):
300 Meter Row
15 Kipping Handstand Push-ups
# WORKOUT VARIATIONS
## HOME GYM
3 Rounds:
800 Meter Run
5 Rounds of Dumbbell “Macho Man” (50's/35's)
1 Round of Macho Man:
3 Double Dumbell Power Cleans
3 Double Dumbell Front Squats
3 Double Dumbell Push Jerks
### KILOS
22.5's/15's
# MODIFICATIONS
## 800 METER RUN
* 1,000 Meter Row
* 2,000 Meter Bike Erg
* 800 Meter Ski Erg
* 50/35 Calorie Assault or Echo Bike
* 80/60 Calorie Schwinn Bike
* 600 Meter Trueform or Air Runner
* 60 Shuttle Runs [10 Meters]
## POWER CLEAN
* Double Dumbbell Power Cleans
* Single Dumbbell Power Cleans [Video](https://youtu.be/JiodoFLKJWc)
* Odd Object Power Cleans [Video](https://youtu.be/XFG7MQU1uS0)
* Kettlebell Swings
## FRONT SQUATS
* Double Dumbbell Front Squats
* Single Arm Dumbbell Front Squats
* Dumbbell Goblet Squats
* Odd-Object Front Squats
* Wallballs
* Air Squats
* Jumping Air Squats [Video](https://youtu.be/_qVg-7q8OG0)
## PUSH JERKS
* Double Dumbbell Push Jerks
* Single Dumbbell Push Jerks
* Odd-Object Shoulder to Overhead
* Full Kettlebell Swings