Category: WODUP

MAP 6A – 5/5 x 4

5 minutes interval of sustainable pace with 5 minutes of Rest/Skill Practice.

Aim for Repeatability.

A. Row for 5 minutes

For Distance:
– Row for 5 minutes

Or Bike for 5 minsRest/Practice HS Hold for 5 mins before Starting B.

B. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Rest/Practice HS Hold for 5 mins before Starting C.

C. Row for 5 minutes

For Distance:
– Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.

D. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

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Str Speed & Skills 1

Str Speed & Skills

A. Alternating Sets: Hang Power Snatch, Supine Banded PVC Straight Arm Pulldown

6 sets, starting a set every 2 minutes, of:
A1. 6 Hang Power SnatchesA2. 10 Supine Banded PVC Straight Arm Pulldowns

B. 4 Rounds For Time of Deadlifts, Hang Power Cleans, Push Jerks, and Front Squats

4 Rounds for Time:
– 10 Deadlifts
– 8 Hang Power Cleans
– 6 Push Jerks
– 4 Front Squats

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Str Speed+Barbell

Str Speed
&
Barbell

A. Alternating Sets: Hang Power Clean, Toes to Bar

6 sets, starting a set every 90 seconds, of:
A1. 4 Hang Power CleansA2. 8 Toes to Bars

B. 3 Rounds For Time of Running, Barbell Thrusters, and Pull-Ups

3 Rounds for Time:
– Run 400 meters
– 15 Barbell Thrusters @ 45/35 lbs
– 10 Pull-Ups

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Pull & Push

Pull & Push

A. Alternating Sets: Bent-Over Barbell Row, Dumbbell Flat Bench Press, Russian Twist

5 sets, starting a set every 2 minutes, of:
A1. 8 Bent-Over Barbell Rows (2111 tempo)A2. 8 Dumbbell Flat Bench Presses (2011 tempo)A3. 20 Russian Twists

B. 4 Rounds For Time of Goblet Squats, Kettlebell Swings, Plank Twist on Swiss Balls, and Broad Jump (for distance)s

4 Rounds for Time:
– 10 Goblet Squats
– 20 Kettlebell Swings
– 10 Plank Twist on Swiss Balls
– Broad Jump (for distance) 20 meters

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. 60sec Intervals x 20

60sec Intervals x 20
5 Rounds

60s Rowing/Bike

Rest 60s

60s Amrap
3 Pull Up
6 Push Up
9 Air Squat

Rest 60s

60s AMRAP
10 Slam Balls
5/5 Lunges

Rest 60s

60s AMRAP
6/6 Single Arm DB Clean&Press
10/10 Mountain Climbers

Rest 60s
Scoring: Not Scored

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Str Speed & Skills

Str Speed & Skills

A. Alternating Sets: Muscle Snatch, Double-Under

6 sets, starting a set every 2 minutes, of:
A1. 6 Muscle SnatchesA2. 10-40 Double-Unders

B. 12 minute AMRAP of Hang Power Snatches, Overhead Squats, and Double-Unders

As Many Rounds and Reps as possible in 12 minutes:
– 8 Hang Power Snatches
– 10 Overhead Squats
– 20 Double-Unders

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Hinge Push

Hinge Push

A. Alternating Sets: Deadlift, Half Kneeling One Arm Press, Front Plank

6 sets, starting a set every 90 seconds, of:
A1. 3 Deadlifts (3011 tempo)
3 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
1 Deadlift (3011 tempo)
1 Deadlift (3011 tempo)
A2. 5 Half Kneeling One Arm Presses (2111 tempo)Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. Front Plank for 1 minute

B. Diane

21-15-9 Reps for Time:
– Deadlift @ 225/155 lbs
– Handstand Push-Up

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Strength+LongMetcon

Strength/Skill
&
Long Metcon

A. Alternating Sets: Hang Squat Snatch, Hollow Body Hold

6 sets, starting a set every 2 minutes, of:
A1. 4 Hang Squat SnatchesA2. Hollow Body Hold for 30-45 seconds

B. 10 minute AMRAP of Dumbbell Front Rack Walking Lunge Steps, Shoulder to Overheads, and Burpees

As Many Rounds and Reps as possible in 10 minutes:
– 12 Dumbbell Front Rack Walking Lunge Steps
– 10 Shoulder to Overheads
– 5 Burpees

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Shoulder Press, Landmine Single-Arm Row, Side Plank Hold on Forearm

5 sets, starting a set every 2 minutes, of:
A1. 8 Shoulder Presses (2011 tempo)A2. 8 Landmine Single-Arm Rows (2111 tempo)A3. Side Plank Hold on Forearm for 1 minute

B. 5 Rounds For Time of Wall Ball Shots, Box Jumps, and Pull-Ups

5 Rounds for Time:
– 12 Wall Ball Shots
– 10 Box Jumps
– 8 Pull-Ups

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. 90sec Intervals x 16

90sec Intervals x 16
4 Rounds

90s Rowing/Bike

Rest 90s

90s Amrap
10 Single Arm KB Swing
10 Goblet Squat

Rest 90s

90s AMRAP

20 DUs
10/10 Box Steps

Rest 90s

90s AMRAP
10 Push Ups
10 SitUps

Rest 90s
Scoring: Not Scored

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