Category: WODUP

A. "Baggage Claim"

3 Rounds For Time:
400 Meter Run
400 Meter Wreck Bag Run (20/10) or 1000 Meter Row 
10 Power Snatches (135/95)Scoring: Not Scored

* The meat of today's triplet workout will be the weighted running and moderate power snatches
* We expect this piece to take between 12-20 minutes to complete

## POWER SNATCHES
* The big thing we want to nail today is choosing the right power snatch weight
* When fresh, you should be able to cycle at least 5 unbroken reps with this moderate weight
* Within the workout, we're looking for single repetitions with good technique throughout
* If you can easily touch-and-go the barbell, the weight is too light
* If you have to press the weight out overhead with each rep, the weight is too heavy
* Let's find a nice balance between those two examples

## WRECK BAG RUN
* The goal of this station is to carry a moderately heavy weighted object for 200 meters
* This should be a load that you can run with for the full distance
* If you don't have a Wreck Bag, common modifications include:
* Regular Sandbags
* Single Dumbbells or Kettlebells
* Empty Sleds
* Medicine Balls
* Other Available Weighted Objects
* Check out the "modifications" section for all running substitutions

# GENERAL WARM-UP [5:00-12:00]
## PVC Warmup
### 1 Minute Each
PVC Straight Leg Swings (30 Second Each) [Video](https://youtu.be/foyEIeygllk)
PVC Pass Through [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Lift Offs [Video](https://www.youtube.com/watch?v=oUT1V3H6pbU)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)

## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/CwWpf4B1kxM)

# MOBILITY [12:00-18:00]
## Calves Foam Roll:
1 Minute Each Side

## Lower Back Foam Roll:
1 Minute

## Barbell Throacic Opener: 2 Minutes
[Video](https://www.youtube.com/watch?v=AGoQN4GtT_U)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/W435fWJh-SQ)
# TEACHING + SPECIFIC WARMUP [18:00-25:00]
## RUN
### Banded Running Drill
We have two banded drills for today that will help us move more efficiently in the workout. With our running drill, we'll set-up with one end of the band secured to rig and the other around the hips. The goal with this is to practice leaning forward and pulling up with the hamstrings from a tall posture. The band is going to want to pull the hips back, so we have to lean forward into the tension, which is exactly what we want to feel when running. We'll practice running in place and then immediately transition into a real run for this feeling to transfer over. *See the Daily Video for a visual of both movements teaching points.*

### Movement Prep
2 Rounds:
30 Seconds Banded Running in Place
100 Meter Run

## POWER SNATCH
### Banded Snatch Deadlifts
Our second banded drill of the day will work keeping the bar close in the power snatch. One end of the band is attached to the rig, with the other centered on the barbell. You can even have another athlete hold the band instead of attaching to a rig. The band will want to pull the bar away from us, so we have to actively pull the weight in towards the body. This drill helps us active the lats and the posterior chain to better control the barbell. It also will help athletes make hip contact instead of letting the weight drift forward of the body. *See the visual in the Daily Video. *

### Movement Prep
30 Seconds PVC Banded Snatch Deadlifts
30 Seconds Barbell Banded Snatch Deadlifts
6 Slow Snatch Grip Deadlifts
3 High Hang Power Snatches (Pockets)
3 Hang Power Snatches (Above Knee)
3 Power Snatches (Mid-Shin)

# PRACTICE ROUNDS [25:00-35:00]
## 1 Round
*With Lighter Weights:*
200 Meter Run
100 Meter Wreck Bag Run
5 Power Snatches

## 1 Round
*With Workout Weights:*
100 Meter Run
50 Meter Wreck Bag Run
3 Power Snatches

# STRATEGY + WOD [35:00-60:00]
## RUNS
* The most important runs of this workout will be the Wreck Bag runs
* With the added weight, the difference between a steady run and a crawl is significant
* Move at a pace through each 400 that allows you to attack the 200 meter Wreck Bag runs
* The weight of the bag on the back has the potential to constrict breathing, which can make every movement in the workout more challenging
* Stay aware of how you are breathing on all movements, but specifically the Wreck Bag

## POWER SNATCHES
* The 10 reps at a moderate weight will best be performed as quick singles
* With the run to follow, look to hold a strong pace between reps
* This gets you started on your 400 meter run a lot faster
* The 400's also won't be too fast knowing that we want to smash the Wreck Bag runs
* Steady 400's to follow are a nice incentive to move through these single power snatches with a sense of urgency

# AFTER PARTY
## Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:
* Hamstrings
* Lower Back
* Upper Back
* Calves

# WORKOUT VARIATIONS
## HOME GYM
3 Rounds For Time:
400 Meter Run
200 Meter Farmers Carry (50's/35's)
100 Meter Walking Lunge

**Dumbbells:** 50's/35's

### KILOS
22.5's/15's

# MODIFICATIONS
## RUN
* 500 Meter Row
* 1000 Meter Bike Erg
* 400 Meter Ski Erg
* 25/18 Calorie Assault or Echo Bike
* 40/28 Calorie Schwinn Bike
* 300 Meter Trueform or Air Runner
* 30 Shuttle Runs [10 Meters]

## WRECK BAG RUN
* Sandbag Run
* Empty Sled Push
* Dumbbell, Kettlebell, or Plate Run
* Medicine Ball Run
* Increase Opening Run to 800 Meters
* Use Following Subs For 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 SNATCH
* 20 Double Dumbbell Power Snatches (50's/35's) (K: 22.5's/15's) [Video](https://youtu.be/YP_e_sndmvk)
* 20 Single Arm Dumbbell Power Snatches (70/50) (K: 32/22.5)
* 30 Odd Object Ground to Overhead [Video](https://youtu.be/kRsckQhX0is)
* 30 Kettlebell Swings (53/35) (K: 24/16)
* 30 Slamballs [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)

View on WodUp

A. Push Jerk Complex

Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push JerkScoring: Not Scored

B. "Treasure Chest"

3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Bike or 20/14 Calorie RowScoring: Not Scored

* Today's conditioning piece balances out gymnastics, weightlifting, and mono-structural movements
* Your score is the total time it takes to complete the workout
* The intended time range for this workout is between 9-18 minutes (cap workout at 20 minutes)
* Before the conditioning piece, we'll spend some time working strength and positioning in the Push Jerk
* We'll build to a moderate 2-rep complex out of the rack
* The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch
* These pauses allows us to focus on maintaining a vertical dip and balanced catch
* Moderate means we'll only aim to climb a little higher than workout weight in order to prioritize technique over load

## PUSH JERKS
* The barbell will come from the floor for this movement, not out of a rack
* All reps should be push jerked (received with bent knees) instead of push pressed
* Choose a moderate load that you are capable of cycling for 20+ reps unbroken when fresh
* Within the workout, this should be a station you can clear in 2-3 sets

## TOES TO BAR
* If you have 20+ toes to bar unbroken when fresh, complete this station as written
* If you're not there quite yet, consider reducing reps or choose a variation from the "modifications" section

## ASSAULT BIKE
* Reset the monitor to "0" after each round
* See the bottom of the page for Assault Bike "modifications"
* If you're short on bikes, stagger athletes by 2 minutes

# GENERAL WARM-UP [5:00-12:00]
## 30 Seconds Each
Easy Bike 
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Moderate Bike
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Faster Bike
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Flutter Kicks [Video](https://youtu.be/1rbuQjF7RQA)

## 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]
## Child's Pose: 1 Minute
[Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)

## Pec Stretch on Wall: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/kWQad3LDKpw)
# TEACHING + SPECIFIC WARMUP [15:00-22:00]
## TOES TO BAR
### 3-Positions
On the push jerks and toes to bar, we'll focus on three positions. In the toes to bar, kicking the toes to these three positions can help us maintain a rhythm. The goal here is to gradually build up how high we are kicking the feet. This allows the upper body and lower body to stay in sync, rather than just trying to go for toes to bar immediately, which can often lead to swinging. Imagine these three positions as:
1) Toes to Parallel
2) Toes Slightly Above Parallel (Halfway Between Bar and Parallel)
3) Toes to Bar
You can even have another athlete us their hand as a target for the athlete on the bar to hit. In the workout, let's aim for athletes to go as high as possible with the feet that still allows them to maintain a good kip swing. This is how we get better at toes to bar, not just by completing them as prescribed with a swinging movement.

### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar [Video](https://youtu.be/-ZRG5qQYmgs)
2 Sets: 4 Toes to Parallel + 4 Toes to Above Parallel + 4 Toes to Bar

## PUSH JERKS
### 3 Positions:
In the push jerk, we're also looking to nail 3 positions. These position are the dip, drive, and drop. The pausing jerk built into our first piece will allow us to slow the movement down and really feel out some of these points of performance. Here are some things we're looking for in each position:
1) **Dip:** Heels Down, Elbows in Front of Bar, Vertical Torso
2) **Drive:** Heels Down Until the Hips Extend, Hard Squeeze of the Quads and Glutes
3) **Drop:** Drop the Hips Down and Back Fast, Heels Down, Catch with Elbows Locked

*Check out the Daily Video for a visual of the push jerk teaching points.*

### Movement Prep
20 Second Dip Hold
20 Seconds Dip + Stands
20 Seconds Catch Hold
20 Seconds Quarter Squat + Stands (With Bar Overhead)
5 Push Press
3 Sets: 1 Pausing Push Jerk + 1 Push Jerk

# PUSH JERK COMPLEX [22:00-35:00]
* We'll have 13 minutes to build to a moderate complex out of the rack
* The goal with this piece is to drill the push jerk and get a lot of sets in that support good technique
* If anything, we only want to get a little heavier than the weight we'll be using for the workout
* We can aim to complete around 7-9 sets in during this time frame
* This works out to a set about every 1:30-2:00
* Look to get around to each athlete at least once for a piece of feedback that will carry over into the metcon
* This makes it easier to quickly reference the cue you gave them during the higher intensity piece

# PRACTICE ROUND [35:00-40:00]
## 1 Round
*With Workout Weight:*
4 Calorie Assault Bike
4 Push Jerks
4 Toes to Bar

# STRATEGY + WOD [40:00-60:00]
## GENERAL
* In today's workout, there will likely be 1-2 stations that you feel more comfortable with than the others
* Playing to your strengths can help you clear some stations quickly while chipping away at the others
* **For Example:** You may choose to be more aggressive on the bike and push jerks, while working through more manageable sets on the toes to bar
* This format can create "intervals" within the workout, which builds in some recovery, keeps things interesting, and makes it feel like rounds are moving quickly
* Consider the sets listed below for the toes to bar and push jerks

## TOES TO BAR
* **1 Set:** 25
* **2 Sets:** 15-10
* **3 Sets:** 10-8-7
* **4 Sets:** 8-7-5-5
* **5 Sets:** 5-5-5-5-5
* **6 Sets:** 5-4-4-4-4-4

## PUSH JERKS
* **1 Set:** 20
* **2 Sets:** 10-10
* **3 Sets:** 8-7-5 or 10-5-5
* **4 Sets:** 5-5-5-5
* **5 Sets:** 4-4-4-4-4

# AFTER PARTY
## Gymnastics Stamina
For Time:
100 Double Unders
50' Handstand Walk
80 Double Unders
50' Handstand Walk
60 Double Unders
50' Handstand Walk
40 Double Unders
50' Handstand Walk
20 Double Unders
50' Handstand Walk

# WORKOUT VARIATIONS
## HOME GYM
3 Rounds For Time:
20 Strict Pull-ups
20 AbMat Sit-ups
20 Double Dumbbell Push Jerks
20 AbMat Sit-ups

**Dumbbells:** 50's/35's

### KILOS
22.5's/15's

# MODIFICATIONS
## PUSH JERK
* Double Dumbbell Push Jerks (20)
* Single Dumbbell Push Jerks (10 Each Side)
* Odd Object Shoulder to Overhead (20) [Video](https://youtu.be/VeN1qUTaeY0)
* Full Kettlebell Swings (20)

## TOES TO BAR
* Max Reps in 2 Minutes (25 Max)
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow/Chest/Waist
* 25 GHD Sit-ups
* 25 Toe Raises [Video](https://youtu.be/Q7T1s_CQ8TM)

## ASSAULT BIKE
* Equal Calorie Echo Bike or Bike Erg
* Equal Calorie Ski Erg
* Equal Calorie Air Runner
* 20/14 Calorie Row
* 25/18 Calorie Schwinn Bike
* 300 Meter Run
* 200 Meter Trueform

View on WodUp

A. "Born to Run"

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)Scoring: Not Scored

* This medium-long range workout alternates from running to bodyweight and barbell movements
* The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
* Your score is the total time it takes to complete the workout
* The intended time range for this piece is between 12-20 minutes

## POWER CLEANS
* Looking to choose a lighter weight for this workout that you can cycle for sets
* When fresh, this should be a load you can move for 25+ unbroken reps

## BURPEES
* You can jump-up or step-up off the floor
* Jump to full extension with some air under the feet and a small clap overhead

## RUN
* See further down the page for running "modifications"

# GENERAL WARM-UP [5:00-12:00]
## Barbell Warmup + Run
400 Meter Easy Run
30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
5 Good Mornings
5 Back Squats

200 Meter Easy Run
30 Seconds Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
5 Elbow Rotations
5 Strict Press & Reach

100 Meter Easy Run
30 Seconds Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)
5 Romanian Deadlifts
5 Front Squats

**BARBELL WARMUP MOVEMENT DEMOS:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY [12:00-18:00]
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Front Rack Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Calf Stretch on Post: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/x1NMUv1UWlc)
# TEACHING + SPECIFIC WARMUP [18:00-25:00]
## BURPEES
### Footwork
One of the themes of our workout today is footwork. When jumping out of the burpee, let's make sure we get the whole foot on the ground just outside the hands. A common fault here is jumping the feet too narrow or not far enough up, which usually results in landing on the toes. If jumping the feet up doesn't allow for the heels to stay down, stepping one foot up first may allow for better execution.

### At The Top
Taking a short pause at the top of the burpee, for what we call a "composure breath", can allow for a sustained rhythm throughout. This can allow for one constant speed from the first rep to the last rep and makes it more likely that athlete reach the full range of motion. When you open up all the way, it's much easier to breathe.

### Movement Prep
5 Slow Step-up Burpees
5 Slow Jump-up Burpees

## POWER CLEANS
### Footwork
In the power clean, we want to receive the bar with the feet at shoulder width and the hips back. A common fault in this movement is jumping the feet too wide, also know as star-fishing. Instead of jumping the feet wide, we want to get under the bar by dropping the hips. To practice this, we can use a movement called the "no feet clean". Set the feet up in the receiving position and simply perform cleans with your "feet in cement". This teaches athletes to move their hips, not their feet. *Take a look at the Daily Video for a visual of all power clean teaching points.*

### At the Top
When cycling power cleans, a slight pause at the top can allow you to hold on for larger sets. This pause should include resting the bar on the shoulders like a good front squat instead of letting it float off the body. Floating off the shoulders makes it more taxing on the arms and breathing, as the weight isn't connected to the body. Some more flexible athletes may be able to maintain the hook grip and have the bar on the shoulders. Less flexible athletes will likely have to lose the hook grip and regain it on the way back down.

### Movement Prep
5 "No Feet" Power Cleans From Each Position:
* High Hang (Pockets)
* Hang (Above Knee)
* Mid-Shin
10 Regular Power Cleans (Working On Good Front Rack)

# PRACTICE ROUNDS [25:00-35:00]
## 1 Round
*With Lighter Weight:*
100 Meter Run
5 Power Cleans
5 Burpees

## 1 Round
*With Workout Weight:*
100 Meter Run
3 Power Cleans
3 Burpees

# STRATEGY + WOD [35:00-60:00]
## GENERAL
* The first three rounds of the workout lean more towards time spent running
* The last three rounds of the workout lean more towards time spent power cleaning
* With that in mind, we can adjust our pacing to be most efficient here
* Early on, look to push the pace a little more on the runs while "recovering" on the burpees
* Later on, look to hold bigger sets on the lighter weight power cleans while "recovering" on the short runs
* This allows you to continue moving forward while pushing the movement that provides the most bang for your buck
* Consider the following sets for power cleans:
* **Set of 21:** (21) (12-9) (7-7-7) (6-5-5-5) (5-4-4-4-4)
* **Set of 15:** (15) (8-7) (5-5-5) (5-4-3-2-1)
* **Set of 9:** (9) (5-4) (4-3-2)

# AFTER PARTY
## Endurance
10 Minute Max Calorie Bike
Rest 3 Minutes
10 Minute Max Calorie Bike

# WORKOUT VARIATIONS
## HOME GYM
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Double Dumbbell Power Cleans
200 Meter Run, 15 Double Dumbbell Power Cleans
200 Meter Run, 21 Double Dumbbell Power Cleans

**Dumbbells:** 50's/35's

### KILOS
22.5's/15's

# MODIFICATIONS
## 400 METER RUN
* 500 Meter Row
* 1000 Meter Bike Erg
* 400 Meter Ski Erg
* 25/18 Calorie Assault or Echo Bike
* 40/28 Calorie Schwinn Bike
* 300 Meter Trueform or Air Runner
* 30 Shuttle Runs [10 Meters]

## 200 METER RUN
* 250 Meter Row
* 500 Meter Bike Erg
* 200 Meter Ski Erg
* 12/9 Calorie Assault or Echo Bike
* 20/14 Calorie Schwinn Bike
* 150 Meter Trueform or Air Runner
* 15 Shuttle Runs [10 Meters]

## POWER CLEANS
* Double Dumbbell Power Cleans (Equal Reps)
* Single Dumbbell Power Cleans (30-20-10) [Video](https://youtu.be/JiodoFLKJWc)
* Odd Object Power Cleans (30-20-10) [Video](https://youtu.be/XFG7MQU1uS0)

View on WodUp

A. "Double Zero"

AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (70/53)
60 Double UndersScoring: Not Scored

# "Double Zero"
AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders

***KILOS: 30/22.5***

## RUSSIAN KETTLEBELL SWINGS
* In this Sunday triplet workout, we're looking to choose a heavier kettlebell weight that allows you to complete the 30 reps in 2-3 sets
* The standard for the Russian Kettlebell Swing is that the arms finish parallel to the ground

## DOUBLE UNDERS
* Choose an option here that allows you to complete the reps in no longer than 90 seconds
* Consider the following substitutions:
* Reduce Reps
* 90 Seconds of Practice
* 90 Single Unders

## BIKE
* If unable to Assault Bike, complete equal calories on any machine to maintain the 15/12 rep scheme

View on WodUp

A. "Oil Change"

For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)Scoring: Not Scored

* This 3-station chipper workout includes 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
* We expect this balanced workout to take between 12-20 minutes to complete

## TOES TO BAR
* If you have 20+ unbroken toes to bar when fresh, let's complete this piece as written
* If you're not there just yet, consider reducing the reps or choosing a variation from "modifications"
* This should be a station that you can clear in 5 minutes or less (10 Reps On The Minute)

## POWER SNATCH
* If your max power snatch is above 165/115, let's complete the prescribed weight
* If you're not there yet, consider reducing the weight
* Within the workout, we're looking for smaller sets or quick singles
* This should be a station you can clear in 6 minutes or less (5 Reps On The Minute)

## RUN 
* See the bottom of the page for running "modifications"

# GENERAL WARM-UP [5:00 – 12:00]
## PVC Warmup
## 30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Straight Leg Swings (15 Seconds Each) [Video](https://youtu.be/foyEIeygllk)
PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)

## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/CwWpf4B1kxM)

# MOBILITY [12:00 – 15:00]
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/tX7NmEeu1aE)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## TOES TO BAR
## Fast Flick
The big theme on our two inside movements is being fast. In the toes to bar, this means closing the gap between the toes and the bar quickly. With 50 reps in a row, being efficient from the beginning will be very helpful. There are essentially two options here. You could go with a straighter leg toes to bar or the "knees to chest + flick the feet" option. A quick flick of the feet at the bar can close this gap effectively and help push off midline fatigue, as you don't have to elevate the whole weight of the legs as much.

### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
5 Toes to Bar

## POWER SNATCHES
### Fast Under
One way to get under these moderate weight power snatches quickly in order to receive them in a strong, locked out position will be to think of them as high squat snatches. Oftentimes when we think "power snatch" we also think "receive this as high as possible". A power snatch is still considered power as long as we keep the hips above parallel. Today, let's get under these like we would with squat snatches, but cut the squat short. We'll use a short progression of movements to get us there. See the Daily Video for a visual of these teaching points. 

### Movement Prep
*With PVC Pipe:*
30 Seconds PVC Half Squats
30 Seconds PVC Power Snatch Balances
30 Seconds PVC Hang Power Snatches

*With Empty Barbell:*
5 Barbell Half Squats
5 Power Snatch Balances
5 Hang Power Snatches
5 Power Snatches

*Build to Lighter Weight*

# PRACTICE ROUNDS [25:00 – 35:00]
## 1 Round
*With Lighter Weight:*
100 Meter Run
5 Toes to Bar
5 Power Snatches

## 1 Round
*With Workout Weight:*
100 Meter Run
3 Toes to Bar
3 Power Snatches

# STRATEGY + WOD [35:00 – 60:00]
## RUN & TOES TO BAR
* There are two options we can consider on the opening two movements of the workout
* **Option 1:** Fast Mile + Smaller Sets of Toes to Bar
* **Option 2:** Controlled Mile + Bigger Sets of Toes to Bar
* Both options will likely produce a similar time result, while playing to different strengths
* If you want to go for big sets of toes to bar today, a slightly slower run may help you accomplish that
* If you know smaller sets are more effective for you on the toes to bar, speeding up your run will help you negate some lost time from the extra breaks

## POWER SNATCHES
* While there were a couple options for approaches on the first two movements, the best approach on the final movement is likely quick singles
* Since we're not cycling sets, the biggest thing we're looking for here is a strong focus and steady rhythm
* Stay close to the bar between reps and look to hold a "robot-like pace" for all 30 reps
* Find that speed that you see yourself holding from the first rep to the last rep
* You can even use your breathing to help maintain this rhythm and to stay composed
* Taking 2-3 big breaths between each rep helps you maintain a similar tempo while keeping your heart rate under control

# AFTER PARTY
## Body Armor
4 Giant Sets:
30 Seconds Max Strict Pull-ups
30 Seconds Max Dumbbell Bench Press
30 Seconds Max Strict Pull-ups

Rest 1:30 Between Sets

# WORKOUT VARIATIONS
## HOME GYM
For Time:
1 Mile Run
50 Toes to Bar
30 Double Dumbbell Power Snatches (50's/35's) [Video](https://youtu.be/YP_e_sndmvk)

#### KILOS
22.5's/15's

# MODIFICATIONS
## RUN
* 2,000 Meter Row
* 1,600 Meter Ski Erg
* 4,000 Meter Bike Erg
* 100/75 Calorie Assault or Echo Bike
* 150/120 Calorie Schwinn Bike
* 1200 Meter Air Runner or Trueform

## TOES TO BAR
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow/Chest/Waist
* Toes Raises [Video](https://youtu.be/Q7T1s_CQ8TM)
* GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)

## POWER SNATCHES
* 30 Double Dumbbell Power Snatches
* 50 Single Dumbbell Power Snatches
* 50 Kettlebell Swings
* 50 Odd Object Ground to Overhead [Video](https://youtu.be/kRsckQhX0is)
* 50 Slamballs [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)

View on WodUp

A. Back Squat

– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest as needed

Heavy 7-5-3

B. "30 Savage"

For Time:
Buy-In: 75/50 Calorie Bike or 90/60 Row
Directly Into…
30 Single Dumbbell Front Squats (50's/35's)
30 Single Dumbbell Push Presses (50's/35's)
30 Single Dumbbell Hang Clusters (50's/35's)Scoring: Not Scored

* This 4-station chipper workout combines calories on the Assault bike with odd-object weightlifting
* After clearing the opening bike, the dumbbell movements will increase in difficulty with each set of 21 reps
* The expected time range for this piece is between 8-15 minutes
* Before our shorter conditioning piece, we'll spend some time on heavier back squats
* See further down the page for our strength piece recommendations

## DOUBLE DUMBBELL HANG CLUSTERS
* This will be the most challenging dumbbell movement based on the large range of motion
* That being said, let's choose our weight for all 3 dumbbell movements based on this station
* This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh
* The hang cluster is also known as the "hang squat clean thruster"
* You can swing the bells inside or outside of the legs for the clean portion of the movement
* After squatting and driving the weight overhead, there is no re-bend of the knees
* [Click Here](https://youtu.be/zQTmQ9wq8NI to see a demo video

## DOUBLE DUMBBELL FRONT SQUATS
* To keep these as front squats, we'll say that you can hold the bells however you'd like as long as the front bells are on the front half of the body

## DOUBLE DUMBBELL PUSH PRESS
* Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead

## ASSAULT BIKE
* If you're short on bikes, stagger athletes by 6-7 minutes
* If you don't have enough bikes for one heat, consider removing the strength piece or putting athletes on another machine

# GENERAL WARM-UP [5:00 – 12:00]
## Bike Warmup
2 Minute Easy Bike

## 30 Seconds Each
*With Single Light Dumbbell:*
Air Squats
Dumbbell Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
Dumbbell Single Arm Russian Swings (15 Seconds Each Side) [Video](https://youtu.be/D1Cb5V77DkI)
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Dumbbell Single Arm Strict Press (15 Seconds Each Side)

## 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]
## Dumbbell Ankle Stretch: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)

## Goblet Squat Hold: 45 Seconds
[Video](https://youtu.be/uMN51fe8lag)

## Table Top Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/QGTFNrbOky4)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## DOUBLE DUMBBELL HANG CLUSTERS
### Outside vs. Inside the Legs Footwork
The Hang Cluster includes in it the two other dumbbell movements in the workout: the front squat and push press. We'll use the squats and presses as a progression to build up to the cluster. Once we're at the hang cluster, there are two options on how to perform the clean portion of the most challenging dumbbell movement of the day. We can either clean the dumbbells outside of the legs with a narrow stance or between the legs with a slightly wider stance. Let's choose the one that is most comfortable and allows for the best technique. Check out the Daily Video for a visual of both options.

### Movement Prep
*With Lighter Dumbbells:*
5 Pausing Front Squats (3 Second in Bottom)
5 Pausing Push Press (3 Seconds in Dip)
10 Hang Power Cleans (5 Outside Legs + 5 Inside Legs)
5 Hang Squat Clean Thrusters

*With Workout Dumbbells:*
3 Hang Squat Clean Thrusters

## BACK SQUATS
### Balloon Breathing
Our focus on the back squats will be proper bracing and breathing. At the top of each squat, look to breathe in and fill up the belly like a balloon. If we breathe only through the chest, we're not able to get a big breath in because of the rib cage. Breathing in and pushing out at the belly and lower back, the parts of the torso body that aren't supported by the rib cage, can lead to more stable squats. Once you return to the top of the squat, only let a little air out of the "balloon" before filling it back up. Letting all the air out would be like deflating the balloon.

### Movement Prep
5 Pausing Back Squats (3 Seconds in Bottom)
5 Back Squats

# BACK SQUAT [25:00 – 38:00]
* Athletes will have 13 minutes to build to heavy sets of 7-5-3
* Since we also have a workout to follow, we're not looking to build to "max" sets
* Find something heavy for the day, as maxing out these numbers would take much longer than the allotted time
* Consider the following "5-Set" approach to stay on track within the 13 minutes:
* **Set 1:** 11 Reps @ Lighter Weight
* **Set 2:** 9 Reps @ Moderate Weight
* **Set 3:** Heavy Set of 7 Reps
* **Set 4:** Heavy Set of 5 Reps
* **Set 5:** Heavy Set of 3 Reps

# PRACTICE ROUND [38:00 – 43:00]
## 1 Round
*With Workout Dumbbells:*
5 Calorie Assault Bike
4 Double Dumbbell Front Squats
3 Double Dumbbell Push Press
2 Double Dumbbell Hang Clusters

# STRATEGY + WOD [43:00 – 60:00]
## GENERAL
* This workout is about balancing your speed on the bike with your ability to thrive through the dumbbell movements
* One strategy that could work well goes as follows:
* Strong Pace on the Bike
* Several Breaks on the Front Squats
* Big Sets of Push Presses
* Quick Sets with Quick Breaks on the Hang Clusters
* A stronger pace on the bike allows you to get the payoff that comes in the form of faster calorie accumulation
* The front squats will be challenging after the bike, so breaking this movement into several sets can allow to you "recover" the heart rate and legs a bit
* The push presses have the shortest range of motion of all the dumbbell movements, so you can finish the 21 reps very quickly if you go big
* The hang clusters will provide the biggest challenge of the day
* Big sets may not be sustainable based on the weight and very large range of motion, but sets instead of singles are definitely necessary because the movement comes from the hang instead of the floor
* Look to chip away at smaller sets with quick breaks between to finish out the workout
* This is just one of many different strategies that could be used for this workout
* See below for potential bike paces and break-up options for the dumbbell movements

## ASSAULT BIKE
* **Women:**
* **57-58 RPM:** Bike Cleared in ~6 Minutes
* **60 RPM:** Bike Cleared in ~5 Minutes
* **65 RPM:** Bike Cleared in ~4 Minutes
* **70 RPM:** Bike Cleared in ~3.5 Minutes
* **Men:**
* **65 RPM:** Bike Cleared in ~6 Minutes
* **70 RPM:** Bike Cleared in ~5 Minutes
* **75 RPM:** Bike Cleared in ~4 Minutes
* **80 RPM:** Bike Cleared in ~3.5 Minutes

## DUMBBELL MOVEMENTS
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
* **6 Sets:** 6-5-4-3-2-1
* **7 Sets:** 3-3-3-3-3-3-3

# AFTER PARTY
## Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1: 14 Reverse Lunges (7/Side)
Set 2: 12 Reverse Lunges (6/Side)
Set 3: 10 Reverse Lunges (5/Side)
Set 4: 8 Reverse Lunges (4/Side)
Set 5: 6 Reverse Lunges (3/Side)

# WORKOUT VARIATIONS
## HOME GYM
For Time:
50 Burpees
21 Double Dumbbell Front Squats (50's/35's) [Video](https://youtu.be/ZG0vp6l7t-A)
21 Double Dumbbell Push Presses (50's/35's) [Video](https://youtu.be/mGKJGg3sot4)
21 Double Dumbbell Hang Clusters (50's/35's) [Video](https://youtu.be/zQTmQ9wq8NI)

#### KILOS
22.5's/15's

# MODIFICATIONS
## ASSAULT BIKE
* Equal Calorie Echo Bike or Bike Erg
* Equal Calorie Ski Erg
* 90/60 Calorie Row
* 100/70 Calorie Schwinn Bike
* 1,200 Meter Run
* 1,000 Meter Air Runner or Trueform

## DOUBLE DUMBBELL FRONT SQUATS
* 30 Single Dumbbell Front Squats

## DOUBLE DUMBBELL PUSH PRESS
* 30 Single Dumbbell Push Press

## DOUBLE DUMBBELL HANG CLUSTERS
* 30 Single Dumbbell Hang Clusters

View on WodUp

A. "Buttercup"

On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 DeadliftsScoring: Not Scored

* Today's workout combines strength, skill, and conditioning into an interval style format
* A new round begin every 3 minutes [0-3-6-9-12]
* After completing the 3 stations, you'll rest with whatever time remains in the window
* Your score for each round is the weight lifted on the deadlifts
* The goal is to build to a heavy set of 5 over the 5 rounds
* There is no time score, but we want these rounds taking no longer than 2:15 to complete (45 second average per station)
* This will ensure the right stimulus and give you at least 45 seconds to change out your barbell weight

## DEADLIFTS
* We'll build in weight with each round
* A good place to start will likely be around 65-70% of your 1RM Deadlift
* We'll have some time after teaching points to build up and feel out a proper opening weight
* All 5 reps are designed to be completed unbroken

## ROPE CLIMBS
* Choose a rep scheme or variation that allows you to complete this station in less than 1 minute
* See all the way down the page for "modifications"
* If you're short on ropes (or weights for deadlifts), stagger athletes by 1 minute

# GENERAL WARM-UP [5:00 – 12:00]
## 6 Minutes For Quality
15 Pausing Glute Bridges (2 Seconds at Top) [Video](http://youtu.be/M7PynZBxSR0)
12 Barbell Bent Over Rows
9 Barbell Romanian Deadlifts [Video](https://youtu.be/ii2AQZTU-zY)
6 Barbell Rollouts [Video](http://youtu.be/hOHeVyMVPQQ)

*Use Light Weight for Barbell Movements*

# MOBILITY [12:00 – 16:00]
## Pigeon Pose + Lat Reach: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=QDaXekW8e14)

## Barbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/ny5SywOwdy4)

# TEACHING + SPECIFIC WARMUP [16:00 – 35:00]
## DEADLIFTS
### Take the Slack Out
We can use an unlikely body part to set us in a good position today with the deadlift: our ears. Before lifting the bar off the floor, we want to pull ourselves down into position by pulling up on the bar. When this happens, we’ll hear a little clicking sound. This is called “taking the slack out of the bar”. When we get rid of the slack, we set the back, press the legs into the ground without lifting the bar, and squeeze the arms tight to the body. Hear the click before you lift. Take a look at the Daily Video for a visual.

### Movement Prep
*With Light Weight:*
5 Reps of "Taking the Slack Out"
10 Deadlifts

## ROPE CLIMBS
### Take the Slack Out
Like we did on the deadlifts, we can also look to take the slack out in the rope climb. Here, we're talking about taking the slack out of the arms. Similar to the weightlifting movement in this workout, the arms are simply there to connect us to the object. We're not pulling up on the bar with the arms in the deadlift, and we can avoid trying to pull up on the rope as we establish the foot lock. Instead, focus on leaning back with straight arms as the feet come up. This slight lean back allows the knees to come up higher on the rope and enables you to see the feet better. Once the foot lock is complete, we want to push the legs away to stand fully. Think of the movement in this order: lean, lock, push, pull. Notice that the pull with the arms is the last thing to happen, not one of the first. Get a strong foot lock, use the lower body to stand, pull up with the arms, and reset the hands.

### Movement Prep
5 Hanging Knees Up 
4 Foot Locks (No Stand)
3 Lock and Push (Without Climbing)
1-2 Rope Climbs

*Use Remaining Time to Build in Deadlift Weight & Practice Rope Climbs*

# PRACTICE ROUND [35:00 – 40:00]
## 1 Round
*With Opening Deadlift Weight:*
1 Rope Climb
10 AbMat Sit-ups
3 Deadlifts

# STRATEGY + WOD [40:00 – 60:00]
## GENERAL
* With rest built in, look to move with a purpose through each of the 5 rounds
* This gives you the right stimulus and allows enough time for you to change out your barbell weight

## ROPE CLIMBS
* Smooth is fast on the opening 2 rope climbs
* Coming off some rest, we are set up well to thrive through this challenging station
* The better we move here, the easier this higher skilled movement is
* Move at the fastest speed that still supports good technique

## ABMAT SIT-UPS
* The AbMat Sit-ups are the least important movement of each round
* Hold a pace that allows you to immediately transition to the barbell for your 5 reps
* As the weight gets heavier, consider slowing down your cycle time a touch to allow for better deadlifts

## DEADLIFTS
* Coming from a dead stop, the first rep will be the most challenging
* Establish a solid set-up position to allow for a good looking first rep
* Once the bar is off the floor, hold onto that bar without dropping or pausing on the ground # MODIFICATIONS
## ROPE CLIMBS
* Reduce Reps
* Reduce Height
* 1 Minute of Practice
* 12 Strict Pull-ups
* 4 Seated Rope Pulls (Pull Body From Ground to Standing Position)
* 12 Renegade Rows [Video](https://youtu.be/wNuGQC_s65o)
* 20 Dumbbell Rows From Plank Position [Video](https://youtu.be/kNwcFuu9zXA)

## ABMAT SIT-UPS
* Sit-ups with Feet Anchored

## DEADLIFTS
* 20 Double Dumbbell Deadlifts
* 20 Double Kettlebell Deadlifts
* 20 Single Dumbbell Deadlifts [Video](https://youtu.be/S40eu8aKP18)
* 20 Odd Object Deadlifts [Video](https://youtu.be/F_nFVDANaAE)

View on WodUp

A. Kelly Rowland

For Time:
50/35 Calorie Row or 40/30 Bike
3 Rounds of “Kelly”
50/35 Calorie Row or 40/30 Bike

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)Scoring: Not Scored

* Today's conditioning piece is a mash-up of the benchmark workout "Kelly"
* We last completed this longer workout on 7.30.19
* Before and after the 3 rounds of "Kelly" is a buy-in and cash-out on the rower
* The workout flows like this:
50/35 Calorie Row
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
50/35 Calorie Row
* Times from the last completion of this workout ranged from 18-30 minutes

## WALLBALLS
* Choose a weight that you are capable of moving for 50+ unbroken reps when fresh
* Men throw to 10 feet
* Women throw to 9 feet

## BOX JUMPS
* These are regular box jumps, so we're looking to stand to full extension on top of the box
* Jump up to the box for "RX"
* We recommend stepping down or jumping down over "rebounding" box jumps
* Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running

## ROW
* If you're short on rowers, stagger athletes by 4 minutes
* You could also put athletes on another machine

# GENERAL WARM-UP [5:00 – 12:00]
## 3 Rounds
### 30 Seconds Each
Row (Increasing Intensity)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Lateral Box Step-Overs
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)

# MOBILITY [12:00 – 15:00]
## Calf Stretch on Post: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

## Plate Counterbalance Bottom Squat Hold: 1 Minute
[Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/ItIEDYFSUoA)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## WALLBALLS
### Knees Tracking
The big ticket movements that we'll touch on today are the 3 included in the rounds of "Kelly". Our simple focus on the two "inside" movements is how the knees are tracking. For the wallball, this specifically concerns how they are tracking in the squat. A ball dropping from 10/9 feet in the air makes this point of performance more challenging than a regular front squat, as we have to decelerate the weight. Aim to keep the knees in line with the toes as the heels stay planted on the ground. The big thing we want to avoid here is letting the knees cave in during the squat portion of the movement. Catch the ball and smoothly descend into the next rep with a solid knee position.

### Movement Prep
30 Seconds Slow Air Squats (No Weight)
5 Tempo Medicine Ball Squats (3 Seconds Down)
5 Medicine Ball Squats
5 Medicine Ball Thrusters
5 Wallballs

## BOX JUMPS
### Knees Tracking
The focus on the box jump is also on how the knees are tracking. This goes for the way up and the landing on the box. Just like the wallballs, let's aim to keep the knees in line with the toes. The biggest thing we'll see here is the knees caving in as we load up for the jump and when we land on the box in a quarter squat. Imagine there is a small rope attached to the inside of both knees. The goal is to keep a tight rope during the movement. If the knees cave in, the rope will have slack in it. If the knees remain in line with the toes, the rope will be tight. Take a look at the Daily Video for visuals of both "inside" movement teaching points.

### Movement Prep
*With Shorter Box:*
30 Second Load & Stands on Floor
30 Second Quarter Squats on Box
4 Pausing Box Jumps (2 Seconds in Quarter Squat on Box)
4 Box Jumps

## RUN 
### Knees
The final thing we'll touch on today is the runs. Just like a box jump, this movement also involves a lot of landing. The height isn't as high, but the number of times the feet are making contact with the ground is much more frequent than the box jump. It wouldn't make sense to jump and land on the box with locked legs or the feet in front of the body. When we land on a box, there is a natural absorption of our body weight through a soft knee bend. Aim for this soft knee bend when running today. A soft knee to absorb each step is easier on the joint and leads to more efficient running.

### Movement Prep
100 Meter Run

# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
*With Workout Medicine Ball:*
5 Calorie Row
100 Meter Run
5 Wallballs
5 Box Jumps

# STRATEGY + WOD [30:00 – 60:00]
## ROWS
* If we had to pick a row to go faster on, it would be the second set of 50/35 calories
* The opening row is less important, as it has quite a bit of work to follow it
* Come out at a controlled pace that you see yourself being able to improve upon at the end of the workout

## ROUNDS OF "KELLY"
* Within the rounds of "Kelly" we can treat the box jumps as an extension of the runs
* The goal on both of these movements is to maintain steady and continual forward progress
* This is a speed that allows you to thrive through the sets of 30 wallballs
* With the steady state movements surrounding the wallballs, look to work through larger sets if possible
* **1 Set:** 30
* **2 Sets:** 15-15 or 20-10
* **3 Sets:** 10-10-10 or 15-10-5
* **4 Sets:** 8-8-7-7

View on WodUp

A. 4EVER

AMRAP 4:
27/21 Calorie Bike or 35/27 Row or 9 Shuttle Run
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Bike or 27/21 Row or 7 Shuttle Run
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Bike or 21/15 Row or 5 Shuttle Run
15 Burpees
15 Pull-upsScoring: Not Scored

* "4EVER" is a simple machine and bodyweight workout that resembles the CompTrain Benchmark "Lead Foot"
* We replaced the Rower in "Lead Foot" with an Assault Bike in this workout
* The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles
* This forces your body to improve its ability to buffer that acid
* If you finish the gymnastics in each window, you'll cycle back to the bike and work until the 4 minutes is up
* Your score for each AMRAP 4 is total rounds + reps completed
* When choosing rep schemes and variations, consider the following scoring goals for each round:
* **1st AMRAP:** 1-1+ Rounds
* **2nd AMRAP:** 1-1.5+ Rounds
* **3rd AMRAP:** 1.5-2+ Rounds

## GYMNASTICS MOVEMENTS
* To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh
* If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from "modifications"
* These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows
* For athletes who have no goals of competing, we recommend subbing 27 regular pull-ups for the set of 27 chest to bar pull-ups

## BURPEES
* These are standard burpees requiring chest to ground and full extension at the top of each rep
* You can jump-up or step-up off the floor

## ASSAULT BIKE
* If you're short on bikes, stagger athletes on opposite 4-minute windows
* Note that with the stagger, athlete 1 may be finishing on the bike while athlete 2 is waiting to start their round
* Make them aware of this beforehand to help encourage a quick transition off the bike

# GENERAL WARM-UP [5:00 – 12:00]
## 30 Seconds Each
Easy Bike
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Russian Baby Makers [Video](https://youtu.be/bhsZ7SURH34)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Moderate Bike
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Faster Bike
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

# MOBILITY [12:00 – 15:00]
## Pike Stretch: 40 Seconds
[Video](http://youtu.be/WSkPQ1lXfNk)

## Up Dog: 40 Seconds
[Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

## Child's Pose: 40 Seconds
[Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/h4dtSehjNGQ)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## GYMNASTICS MOVEMENTS
### Neutral Gaze
We'll keep our focuses to concepts that apply to all 3 gymnastics movements today. The first one is maintaining a neutral gaze throughout the kip swing. This can allow for a better hollow and arch, as well as more efficient breathing. The biggest fault we'll see here is the eyes looking down towards the ground in the arch position. This restricts our breathing and our shoulders range of motion. Finding a spot across the room that is parallel with the eyes will allow for a better kip and easier air flow.

### Tight Hollow & Arch
The two body positions that are common to all these movements are the hollow and arch. The more compact we can stay in these positions, the easier it is to control the body. Relaxed hollow and arch positions is the equivalent of driving a car with loose lug nuts. Everything operates more smoothly when they're tight. We'll feel out these two static positions on the floor and then on the bar before actively alternating between them in the kip swing.

### Movement Prep
30 Seconds Hollow Hold on Floor
30 Seconds Arch Hold on Floor
20 Seconds Hollow Hold on Bar
20 Seconds Arch Hold on Bar
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
5 Knees to Chest
5 Toes to Bar
3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

## BURPEES
### Tight
Two quick things on the burpees. The first being that a tight body moves faster than a loose body. With quick intervals today, look to keep the body moving together instead of "rolling down" and "rolling up" off the ground.

### Neutral
The second thing we can think of on the burpee is getting back to a neutral standing position. The position you hold when standing up normally is the position you want to finish in. The only thing we're adding here is a little air under the feet and a clap overhead. With no straightforward standard like jumping over a bar in this workout, look to make these regular burpees both fast and full.

### Movement Prep
4 Step-up Burpees
4 Jump-up Burpees

# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
5 Calorie Assault Bike
5 Burpees
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pull-ups

# STRATEGY + WOD [30:00 – 60:00]
## BIKE & BURPEES
* The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement of each round
* Maintaining a rhythm with your breath through the bike and burpees will allow you to maintain a strong speed while also getting to the gymnastics under control

## GYMNASTICS MOVEMENTS
* While we have a short time to work, that doesn't mean we have to try to complete these unbroken
* If you're confident in doing so, it does get you back on the bike a lot faster
* However, quick sets with quick breaks can be just as effective if these movements are challenging for you
* These quick sets can be better if you know big sets will cause you to hit a wall and force a long rest
* The best option is the one that keeps you moving forward with minimal rest
* Here are a few thoughts on how to approach each set:
* **Set of 27:** 27 / 15-12 / 9-9-9 / 8-7-6-6 / 7-5-5-5-5
* **Set of 21:** 21 / 12-9 / 7-7-7 / 6-5-5-5 / 5-4-4-4-4
* **Set of 15:** 15 / 8-7 / 5-5-5 / 4-4-4-3 / 3-3-3-3-3

# AFTER PARTY
## Midline Conditioning
Not For Time:
30 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)
40 AbMat Sit-ups
50 Hollow Rocks [Video](http://youtu.be/gQ2Pcv0GHtU)
40 AbMat Sit-ups
30 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)

# WORKOUT VARIATIONS
## HOME GYM
AMRAP 4:
27 Jumping Lunges
27 Burpees
27 Pull-ups

AMRAP 4:
21 Jumping Lunges
21 Burpees
21 Toes to Bar

AMRAP 4:
15 Jumping Lunges
15 Burpees
15 Pull-ups

# MODIFICATIONS
## ASSAULT BIKE
* Equal Calorie Any Machine (To Maintain Rep Scheme)
* Equal Rep Shuttle Runs [10 Meters]

## CHEST TO BAR PULL-UPS & PULL-UPS
* Reduce Reps
* Banded Chest to Bar Pull-ups / Pull-ups
* Jumping Chest to Bar Pull-ups / Pull-ups
* Chin Over Bar Pull-ups (For Chest to Bars)
* Strict Pull-ups
* Ring Rows
* Inverted Bar Rows [Video](https://youtu.be/wdadrFLlC2s)
* Renegade Rows [Video](https://youtu.be/wNuGQC_s65o)
* Dumbbell Rows From Plank Position [Video](https://youtu.be/kNwcFuu9zXA)
* Barbell Bent Over Rows [Video](https://youtu.be/64DqGCc5ggQ)
* Double Dumbbell Bent Over Rows [Video](https://youtu.be/SdKsMzdkYZw)
* Single Dumbbell Bent Over Rows [Video](https://youtu.be/izacInNZMWs)
* Odd Object Bent Over Rows [Video](https://youtu.be/5bTX5qKWtEA)

## TOES TO BAR
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow/Chest/Waist
* Toes Raises [Video](https://youtu.be/Q7T1s_CQ8TM)
* GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)

View on WodUp

A. It's Going Down

21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)

After Each Round: 30 Double UndersScoring: Not Scored

* This triplet workout combines large range of motion weightlifting movements with double unders
* The double unders take place after each *set* on the barbell
* The workout flows like this:
21 Hang Power Snatches
30 Double Unders
21 Thrusters
30 Double Unders
18 Hang Power Snatches
30 Double Unders
…
* We expect this piece to take between 15-25 minutes to complete

## HANG POWER SNATCHES
* The barbell movements are designed to be very light
* We're likely choosing our one barbell weight based of this movement, as it is the more challenging of the two
* This should be a load that you are capable of completing 30+ reps unbroken when fresh
* The "hang" position is defined as anywhere above the knees

## THRUSTERS
* This is preferably the same weight as the hang power snatches
* This should be a load that you could also cycle for 30+ unbroken reps when fresh

## DOUBLE UNDERS
* Each set is designed to be small and manageable
* Choose a number or variation that you can complete ideally unbroken each set

# GENERAL WARM-UP [5:00 – 12:00]
## 3 Rounds
30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
30 Seconds Wall Squats with PVC Pipe [Video](https://youtu.be/5Q32xkPbg2A)
30 Seconds Lateral Hops Over PVC Pipe

## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/CwWpf4B1kxM)

# MOBILITY [12:00 – 15:00]
## Barbell Thoracic Opener: 1 Minute
[Video](https://www.youtube.com/watch?v=AGoQN4GtT_U)

## Quad Foam Roll: 45 Seconds Each Side

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/BAZ6Az2jZTs)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## HANG POWER SNATCHES
### Bringing the Weight Down
On both barbell movements today, we'll touch on bringing the weight back down. Similar to the way up, we're looking for an efficient bar path that is close to the body. When performed correctly, athletes will find that they are able to maintain solid balance over the middle of the foot. In the hang power snatch, this involves getting the elbows high as the bar comes back down. Just like we go with elbows high and outside on the way up, look to get the elbows high and outside on the way down. This is much more effective than letting the arms and elbows move forward of the body like in a kettlebell swing. See the Daily Video for a visual of both barbell teaching points.

### Movement Prep
30 Seconds PVC Hang High Pulls
5 Hang High Pulls
5 High Hang Power Snatches (Pockets)
5 Hang Power Snatches (Above the Knee)

## THRUSTERS
### Bringing the Weight Down
The idea on thruster is very similar to that of the hang power snatch. On the way up, the elbows are high enough that they are forward of the barbell. When bringing the weight back down, we can also look to point the elbows forward of the barbell to return the weight to a good front rack position. Getting the head out of the way is also a huge part of this. We can think "head back, elbows forward" as a nice reminder. When done correctly, the barbell sits on the shoulders like it did on the very first rep of the set.

### Movement Prep
30 Seconds PVC Strict Presses
5 Barbell Strict Press
5 Barbell Push Press
5 Front Squats
5 Thrusters

## DOUBLE UNDERS
### Bringing the Rope Around
We talked about bringing the bar back down in the weightlifting movements, so we'll talk about bringing the rope around in the body in the double under. The big thing we'll touch on here is when to jump as the rope moves around the body. The best time to jump is right before the rope makes contact with the floor. Too early or too late of a jump will lead to the rope making contact with the front or underside of the feet. Jumping at the last second better enables the rope to pass around the body twice during the jump. Try it out with single unders first before moving to double unders.

### Movement Prep
30 Seconds Single Unders
30 Seconds Double Under Practice

# PRACTICE ROUNDS [25:00 – 35:00]
## 1 Round
*With Empty Barbell:*
8 Hang Power Snatches
10 Double Unders
8 Thrusters
10 Double Unders

## 1 Round
*With Workout Barbell:*
4 Hang Power Snatches
10 Double Unders
4 Thrusters

# STRATEGY + WOD [35:00 – 60:00]
## BARBELL MOVEMENTS
* The 150 total reps on the barbell will likely provide the biggest challenge of the workout
* This is especially true for the opening two rounds of 21 and 18
* Look to approach the first two rounds with intelligent intensity, as this will help you sustain your efforts through the last three rounds
* Consider the following break-up options for each round:
* **Round of 21:** 12-9 / 7-7-7 / 6-5-5-5
* **Round of 18:** 9-9 / 6-6-6 / 5-5-4-4
* **Round of 15:** 8-7 / 5-5-5 / 4-4-4-3
* **Round of 12:** 6-6 / 4-4-4 / 3-3-3-3
* **Round of 9:** 5-4 / 3-3-3 / 3-2-2-2

## DOUBLE UNDERS
* The double under sets are small enough where unbroken sets are manageable throughout
* Transition from the barbell to the rope at a speed that allows for unbroken sets
* Knowing you're going to be breaking up the barbell movements into a few sets, look to get your hands on the barbell relatively quickly after finishing your double unders
* **For Example:** If you're breaking up the round of 15 into 5-5-5, look to finish your double unders and get right to the bar for the opening set of 5 before taking a rest
* This "just start" mentality is a nice mental win that helps you keep moving forward in the workout

# AFTER PARTY
## Row Conditioning
1000 Meter Row @ 2k Pace + 10 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
750 Meter Row @ 2k Pace + 5 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
500 Meter Row @ 2k Pace
250 Meter Row @ 2k Pace + 30 Seconds

# WORKOUT VARIATIONS
## HOME GYM
21-18-15-12-9:
Single Dumbbell Hang Power Snatch (50/35) [Video](https://youtu.be/MJ_liJhjQoI)
Single Dumbbell Goblet Thrusters (50/35) [Video](https://youtu.be/-R_zfwIR3nU)

After Each Round: 30 Double Unders

#### KILOS
22.5/15

# MODIFICATIONS
## HANG POWER SNATCHES
* Double Dumbbell Hang Power Snatches
* Single Dumbbell Hang Power Snatches
* Kettlebell Swings
* Odd Object Ground to Overhead [Video](https://youtu.be/kRsckQhX0is)
* Slamballs [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)

## THRUSTERS
* Double Dumbbell Thrusters
* Single Arm Dumbbell Thrusters [Video](https://youtu.be/OKx4q6b7Zhc)
* Dumbbell Goblet Thrusters [Video](https://youtu.be/-R_zfwIR3nU)
* Odd-Object Thrusters [Video](https://youtu.be/qsHkVCkeab0)
* Wallballs
* Jumping Air Squats [Video](https://youtu.be/_qVg-7q8OG0)

## DOUBLE UNDERS
* Reduce Reps
* 45 Single Unders
* 30 Seconds of Practice
* Double Taps [Video](https://youtu.be/rvb3aw-019Q)
* Line Hops [Video](https://youtu.be/AG3QNJriozI)
* Over-and-Back Dumbbell Hops [Video](https://youtu.be/N9wJ3p1o69I)

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