Personal Trainer & Functional Fitness in Bangkok
Burn Baby Burn
Minute 1
– Row Max Distance
Minute 2
– Rest
Minute 3
– Max Dumbbell Power Clean and Push Presses
Minute 4
– Rest
Minute 5
– Mountain Climber
Minute 6
– Rest
Minute 7
– Max Box Jump With Step Downs
Minute 8
– Rest
Minute 9
– Max Single Unders
Minute 10
– Rest
5 Sets:
3-Position Power Clean
3 Push JerksScoring: Not Scored
## 1 Round
*With Workout Weight:*
3 Clean and Jerks
3 Toes to BarScoring: Not Scored
AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
…
Increase by 3 Reps Each RoundScoring: Not Scored
* The clean and jerk is a big focus of this two part workout
* We'll work on positioning, speed, and strength in our opening complex
* After that, we'll complete our conditioning piece – "Bottom Line"
* Over the 7 minutes of work, we'll climb by 3 reps per round
* After the 9's, you'll progress to 12-15-18….
* Your score it total reps completed at the end of the workout
* Reference the below number for scoring:
* **Finish 3's:** 6 Reps
* **Finish 6's:** 18 Reps
* **Finish 9's:** 36 Reps
* **Finish 12's:** 60 Reps
* **Finish 15's:** 90 Reps
* **Finish 18's:** 126 Reps
* **Finish 21's:** 168 Reps
* **Finish 24's:** 216 Reps
## CLEAN AND JERKS
* Choose a weight here that you could cycle for 12+ reps unbroken when fresh
* Within the workout, these will probably be completed as small sets or quick singles
## TOES TO BAR
* Let's choose a variation of toes to bar that you could 15+ reps unbroken when fresh
* Within the workout today, 3's is minimum number we want to hold
* You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round
## DAILY VIDEO
[Click Here](https://youtu.be/tVnmrgl-b5s)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Front Plank
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Inchworm to Push-up
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Inchworm to Push-up
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
## 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)
## Front Rack Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
# TEACHING (15:00 – 25:00)
## TOES TO BAR
### 3 Positions
We'll be working through three position on the power clean today, so we can also think about three positions on the toes to bar. These position are the hollow position, arch position, and head position. Specifically, lets bring our attention to the following aspects of these positions:
1. **Hollow:** Push down on the bar while aggressively driving the hands and feet towards each other
2. **Arch:** Pull the chest through while squeezing the legs tight behind the body
3. **Head:** Keep the eyes straight ahead, as looking down restricts our range of motion and breathing
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
15 Second Hollow Hold on Bar
15 Second Arch Hold on Bar
10 Kip Swings
3 Knees to Chest
3 Toes to Bar
### Movement Subs
* Reduce Reps (Climb by 1's or 2's)
* Feet as High as Possible
* Knees to Elbow / Chest / Waist
## CLEAN AND JERKS
### 3 Positions
The 3-position power clean is designed to help athletes work on different checkpoints of the movement. Within the power cleans during the workout, we can look to pass through all of these checkpoints. These 3 positions are:
1. **High Hang Position:** Shallow dip, bar at pockets, relatively vertical torso
2. **Hang Position:** Bar just above the knee, shoulders over the bar
3. **Floor:** Power clean from the floor
***See the Daily Video for More on the 3-Position Power Clean***
### Movement Prep
4 High Hang Power Cleans
4 Hang Power Cleans
4 Power Cleans
4 Push Jerks
_
3-Position Power Clean + 3 Push Jerks
# CLEAN AND JERK COMPLEX (25:00 – 40:00)
* This 6-rep complex is designed to be completed unbroken
* The three positions we're looking to hit in the Power Clean are:
1. High Hang (Pockets)
2. Hang (One Inch Above the Knee)
3. Floor
* Gradually build up in weight over the 5 sets as we work to something heavy for the day
* Complete a set every 2:00 – 2:30
# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
*With Workout Weight:*
3 Clean and Jerks
3 Toes to Bar
# STRATEGY + WOD (45:00 – 60:00)
## CLEAN AND JERKS
* While singles may be the most consistent option across the workout, sprinkling in some small sets may be appropriate for you
* One thing you could do to start each round of clean and jerks is complete a small set before going to quick singles
* **For Example:** On the set of 6's, you could start with 3 touch and go, followed by 3 quick singles
* This mix of sets and singles can help improve your score and keep you moving through this movement
## TOES TO BAR
* In order to stay consistent later in the workout, it's important today to start to break up your toes to bar before your movement starts to slow down
* Once the feet slow down and you have to grind out reps, it's much harder to come back for the next set
* Think about chipping away at each set by breaking them in half or into thirds
* **For Example:** You could complete the set of 12 as 6-6 or 4-4-4
* Be open to changing your plan of attack later in the workout if things get tough
* Do whatever you have to do to keep moving, even if that means opting for quick singles at some point
## 1 Round
*With Lighter Bar*
6 Wallballs
6 Hang Power Snatch
40s Row / Bike / Shuttle Runs
## 1 Round
*With Workout Barbelll:*
4 Wallballs
4 Hang Power Snatch
30s Row / Bike / Shuttle RunsScoring: Not Scored
5 Rounds:
1 Minute Wallballs (20/14) / Dumbbell Thrusters
1 Minute Hang Power Snatch
1 Minute Row/Bike
1 Minute RestScoring: Not Scored
## GENERAL
* We'll work for 3 consecutive minutes before resting for 1 in this 5-round workout
* Keep a running count of your reps for each round and record them on a whiteboard during your rest period
* Your score is total reps accumulated over the 5 rounds
## WALLBALLS
* Choose a weight here that you could complete 30+ reps unbroken when fresh
* This is ideally a weight that allows for at least 15 reps per round within the workout
## HANG POWER CLEAN
* This should also be a weight that you could cycle for 15+ reps unbroken when fresh
## ASSAULT BIKE
* Each round finishes on the Assault Bike
* If unable to Assault Bike, complete 1 minute on any other machine
## DAILY VIDEO
[Click Here](https://youtu.be/Y0a6B5MTqus)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Minute
Easy Bike
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Air Squats
## 45 Seconds
Moderate Bike
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Dumbbell Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
## 30 Seconds
Faster Bike
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Medicine Ball Squats
# MOBILITY (12:00 – 15:00)
## Dumbbell Ankle Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
## Dumbbell Squat Hold: 45 Seconds
[Video](https://youtu.be/uMN51fe8lag)
# TEACHING (15:00 – 25:00)
## BIKE
### Scrape Your Shoe
The combination of bike right into wallballs can be pretty "quaddy". We can make take some strain off the quads by pretending to scrape mud off the shoe in the bottom of each rotation. This action of pulling back and up can recruit more of the posterior chain and prevent excess quad burn.
### Chin
Something to be aware of while on the bike is keeping the chin up. Athletes often tilt their whole head down to look at the screen, which can restrict breathing. Keep the chin up as you ride and only move the eyes down to the screen to make for easier breathing.
### Movement Prep
30 Seconds Moderate Bike
## WALLBALLS
### Use Your Whole Shoe
The wallball demands more balance than a typical front squat due to the larger range of motion and the fact that we have to catch a falling weight. To maintain better balance in this movement, think about getting the whole bottom of the shoe on the ground. If we had paint on our shoes, it would make a perfect imprint on the floor. Pushing the big toe, pinky toe, and heels into the ground can also help us use more muscle than just driving from the front of the foot.
### Chin
A technique that can help with good ball position and take some of the demand off the shoulders is using the chin as a third point of contact. Rather than just having the hands underneath the ball, athletes can rest the very bottom of the ball on the chin throughout the squat portion of the movement.
***See the Daily Video for a Visual of This***
### Movement Prep
5 Pausing Front Squats (3s in Bottom)
5 Front Squats
5 Push Press
5 Wallballs
### Movement Prep
*With Lighter Weight:*
15 Seconds Deadlifts
15 Seconds High Pulls
15 Seconds Strict Presses
15 Seconds Hang Power Clean
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds
* Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other
* In order to do that, you can try out one of the following strategies:
1. Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.
2. Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.
3. Set a goal number for each movement in the first round and make it your goal to match or beat it with each coming round.
* All of these strategies have built in rest in some capacity on the first two movements, while the bike would be completed straight out at an effort that is strong, but sustainable over 5 rounds
* The first two options are intervals within intervals that provide some rest and transition time to the next movement
* Sticking to the work/rest ratios can allow for consistent reps across the 5 rounds
* The last option allows you to choose where to break up your goal set
* **For Example:** If your goal is 18 wallballs, you can break it up into three quick sets of 6 without having to really look at the clock
## 1 Round
*With Lighter Barbell:*
6-4-2:
Thrusters
Pull-ups
## 1 Round
*With Workout Barbell:*
3-2-1:
Thrusters
Pull-upsScoring: Not Scored
21-15-9 Reps for Time:
– Barbell Thruster @ 95/65 lbs
– Pull-Up
* “Fran” is arguably the most well known CrossFit workout of all time
* A simple, yet effective combination of thrusters and pull-ups that comes up once a year on CompTrain Class
* To complete the workout as written, we recommend having at least 21 pull-ups and thrusters unbroken when fresh
* For athletes who aren't quite there, we can reduce the reps or weight, or choose from the list of pull-up variations in "Teaching"
* Some common volume adjustments are to change the rep scheme to 15-12-9 or 12-9-6
* The shorter and more intense a workout is, the longer time we'll spend preparing for the workout
* We'll bring athletes through a good warmup, prolonged mobility session, and complete multiple practice rounds
## DAILY VIDEO
[Click Here](https://youtu.be/_YtmyIr1QQk)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Air Squats
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Air Squats
Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Air Squats
## 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 – 20:00)
## Wrist Stretch (Fingertips Forward): 30 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Quads Foam Roll: 1 Minute Each Side
## Squat Hold: 1 Minute
[Video](https://www.youtube.com/watch?v=GSAp77tVH9k)
## Lats Foam Roll: 1 Minute Each Side
## Child’s Pose (Hands on Foam Roller): 1 Minute
[Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)
## Wrist Stretch (Fingertips Away): 30 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
# TEACHING (20:00 – 30:00)
## PULL-UPS
### Hips Then Arms
Core to extremity movement means that we create most of the power with the bigger muscles before passing off the smaller ones. This concept is super important in today’s workout based on the intensity and combination of movements. Think about using the arms as little as possible. On both of these movements, the arms are simply there to finish the movement. On the kipping pull-up, athletes will kick with the feet – pop the hips aggressively towards the bar – and finish by pulling with the arms. Approaching this movement as 90% lower body and 10% upper body is how we maximize efficiency and hold on for larger sets.
### Breathe
A huge part of staying composed in any workout, but especially a tough workout like this one, is keeping a rhythm to the breath. If you control your breath, you can can better control your movement and your mind. We’ll specifically focus on breathing out during this workout. Conscious breathing isn’t typically something thought about during the pull-up, but the best place to breathe out is during the weightless moment. Push the air as you float towards the bar after popping the hips. We’ll practice hearing the breath out loud during movement prep.
Breathing can also help keep athletes on track between sets. It’s easy to lose sense of time when you’re resting. Counting your breaths prevents hyperventilating, but also controls how much time you actually spend resting. Have athletes try it out today. Instead of completing a set and resting for an unplanned amount of time, we can try out resting for a specific number of breaths. Somewhere between 5-10 big breaths is likely the sweet spot. We’ll also intentionally feel this out in movement prep.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups (Hear the Breath)
3 Pull-ups + 6 Breaths + 3 Pull-ups
### Movement Subs
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
## THRUSTERS
### Hips Then Arms
The way we stay efficient on the thruster is by launching the bar off the shoulder with the lower body. One movement we’ll practice here is the “dip + drive”. The goal of this drill is to practice using the hips, not the arms, elevate the bar off the shoulders. This is something that will transfer over nicely to the thruster. Being patient is important. The bar doesn’t leave the shoulders until the lower body tells it to. ***See More on this in the Daily Video***
### Breathe
The best place to breathe on the thruster is after launching the bar overhead. Once the lower body extends and makes the bar “weightless”, athletes can hear their own exhale as they push the air out. We’ll also feel out the ‘breathing between set’ plan on the thrusters in movement prep. This is a valuable tool that can be used in every workout moving forward.
### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
_
10 Dip + Drives
5 Push Press
_
5 Thrusters (Hear the Breath)
_
3 Thrusters + 6 Breaths + 3 Thrusters
*Build to Lighter Weight*
# PRACTICE ROUNDS (30:00 – 40:00)
## 1 Round
*With Lighter Barbell:*
6-4-2:
Thrusters
Pull-ups
## 1 Round
*With Workout Barbell:*
3-2-1:
Thrusters
Pull-ups
# STRATEGY + WOD (40:00 – 60:00)
## GENERAL
* Let’s open up the round of 21 by completing the same number of sets you see yourself holding on the round of 15
* The middle round of 15 tends to be the most difficult in “Fran”
* Approaching the opening set with the middle set in mind helps athletes crush the most challenging part of the workout
* **For Example:**
* If athletes see themselves going 3 sets on the barbell and pull-ups in the middle round of 15, it’s also best to go 3 sets in the opening round of 21
* Breaking because you planned it is always better than breaking because you’re forced to
* The planned breaks are a pre-determined choice, allow you to stay under control, and are usually pretty short
* The forced breaks happen in the moment, are mentally defeating, and are usually much longer than planned breaks
* The rounds of 21 and 15 cover the vast majority of the workout (72 of the 90 reps)
* When the set of 9 comes, finish strong with whatever gas is left in the tank
* Try to get to at least 5 reps and then see if you should take a quick break or hold on for the final 4
* See below for options on how to break-up each round
## THRUSTERS & PULL-UPS
### ROUND OF 21
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7 or 8-7-6
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
### ROUND OF 15
* **1 Set:** 15
* **2 Sets:** 10-5 or 8-7
* **3 Sets:** 5-5-5 or 6-5-4
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3-3-3-3-3
### ROUND OF 9
* **1 Set:** 9
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3 or 4-3-2
In teams of 2:
In Teams of 2:
20-40-60:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Row/Bike Calories
Dumbbell: 50/35Scoring: Not Scored
## 1 Round
*With Lighter Kettlebell:*
10 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Row/Bike or 2 Round Shuttle Runs
## 1 Round
*With Workout Kettlebell:*
5 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Row/Bike or 2 Shuttle RunsScoring: Not Scored
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50' Walking Lunge
15 Cal Row/ 12 Cal Bike / 200m RunScoring: Not Scored
* Athletes will work through the 3 listed movements for time and rest for the remainder of the 4-minute window
* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
* Record the time it takes for each round
* The final score is the slowest of the 6 rounds
* To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete
## RUSSIAN KETTLEBELL SWINGS
* The Russian Kettlebell Swing finishes with arms parallel to the ground
* Choose a heavier weight here that allows athletes to complete the 15 reps in 1 set
## WALKING LUNGE
* Movement Standards:
* Back Knee Touches the Ground
* The Lower Body Reaches Full Extension Between Steps
* Hands Remain Off the Body
## ASSAULT BIKE
* If you’re short on Bikes, stagger heats by 2 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Echo Bike or Bike Erg
* 21/15 Calorie Row or Schwinn Bike
* 200 Meter Run
* 20 x 10 Meter Shuttle Runs
## DAILY VIDEO
[Click Here](https://youtu.be/20hCN1XmuCA)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Minute
Easy Bike
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Single Arm Farmers Carry (30 Seconds Each Side)
## 40 Seconds
Moderate Bike
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Single Arm Front Rack Carry (20 Seconds Each Side)
## 30 Seconds
Faster Bike
Alternating Reverse Lunges
Single Arm Overhead Carry (15 Seconds Each Side)
*Performed with 1 Light Kettlebell*
# MOBILITY (12:00 – 15:00)
## Couch Stretch: 90 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
# TEACHING (15:00 – 23:00)
## BIKE
### Unbalanced
Each interval finishes with a strong effort on the bike. In a slower paced workout, our weight might be a little more balanced between the seat and the pedals. Since we’re looking to get a lot of power into the machine, we want to be unbalanced. We can get more weight behind each revolution if most of the bodyweight is leaned forward into the pedals and the handles. Athletes don’t need to stand up and sprint necessarily, but taking some of the weight out of the seat can be beneficial in boosting power output.
### Movement Prep
2 Sets:
10 Seconds Fast
20 Seconds Easy
## WALKING LUNGE
### Balance
The walking lunge is a movement that trains muscular strength and stamina, but it also challenges balance and coordination. Three things that will help out balance are:
1. **Walk on Train Tracks:** Step the feet just around shoulder width instead of walking on a tight rope
2. **Hands:** Putting the hands on the hips makes balance easier, but for athletes who want more of a challenge, keeping the hands off the body further works the core muscles
3. **Pause at the Top:** Stepping immediately through to the next lunge is more challenging than taking a quick pause for composure before switching legs
### Movement Prep
30 Seconds Alternating Reverse Lunges in Place
50’ Walking Lunge
### Movement Subs
20 Alternating Reverse Lunges
## RUSSIAN KETTLEBELL SWINGS
### Balance
Something we can play around with today is using a counterbalance to help keep our positioning on point. As the kettlebell is moving back down from its highest position, the weight is going to want to pull us forward. If we bring our shoulders forward with the weight, we are more likely to shift the weight towards the toes and lose balance. We can neutralize this by leaning the shoulders back slightly as the weight is dropping in front of the body. ***See More on this in the Daily Video***
### Movement Prep
*With Lighter Kettlebell:*
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
# PRACTICE ROUNDS (23:00 – 30:00)
## 1 Round
*With Lighter Kettlebell:*
10 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Bike
## 1 Round
*With Workout Kettlebell:*
5 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Bike
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* With rest built in and 3 simple movements, let’s bring the intensity for these 6 intervals
* This is a great opportunity to turn the brain off and purely focus on effort
* When the score is the slowest interval, we often talk about making sure that we stay consistent across each set
* Today, if the same level of effort is there each round, the scores will take care of themselves
* Shoot for unbroken Russian Kettlebell Swings, a fast Walking Lunge, and a strong effort on the Bike to finish out each rounds
* During the rest periods, athletes can write up their scores, focus on finding a rhythm to their breathing, and lightly walk around to help the legs recover for the next round
## 1 Round
*With Lighter Dumbbells:*
6 Wallballs
6 Single Arm Dumbbell Power Snatches
6 Box Jumps
6 Single Arm Dumbbell Push Presses (3 Each Arm)
6 Calorie Row
## 1 Round
*With Workout Dumbbells:*
4 Wallballs
4 Single Arm Dumbbell Power Snatches
4 Box Jumps
4 Single Arm Dumbbell Push Presses (2 Each Arm)
4 Calorie RowScoring: Not Scored
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
200m Run /20 Cal Row/15 Calorie BikeScoring: Not Scored
* 20’s across the board for this longer conditioning piece
* Over the 20 minutes, we can expect athletes to complete around 2+ to 4 rounds
## WALLBALLS
* Athletes should choose a weight that allows them to complete the 20 reps in 1-3 sets during the workout
* **Men:** 10ft. Target
* **Women:** 9ft. Target
## DUMBBELL MOVEMENTS
* Use one dumbbell weight for for both movements
* This should be a weight that you could complete 30+ alternating snatches unbroken when fresh
* **Single Arm Power Snatches:** Alternate Arms Every Rep
* **Single Arm Push Presses:** Alternate Arms Every 5 Reps
## BOX JUMPS
* These are standard box jumps
* Stand to full extension at the top of each rep
## ROW
* If you’re short on rowers, stagger heats by 2 minutes
## DAILY VIDEO
[Click Here](https://youtu.be/woY7YrSPloc)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 8 Minutes For Quality
### Buddy 1
Easy Row
### Buddy 2
10 Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)
*Switch Stations When Buddy 2 Finishes Step-ups*
## Single Dumbbell Warmup
### 30 Seconds
Single Leg Romanian Deadlift (30 Seconds Each Side)
Single Arm Strict Press (30 Seconds Each Side)
Goblet Squats
*Performed with 1 Light Dumbbell*
# MOBILITY (12:00 – 15:00)
## Dumbbell Ankle Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
## Child’s Pose on Box: 1 Minute
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)
# TEACHING (15:00 – 25:00)
## ROW
### Finish Position
The finish position will be our focus across all 5 movements today. On the rower, the leg drive accounts for 60% of the power, swinging the hips open accounts for 30%, and the arms contribute only 10%. Instead of thinking about the final little pull with the arms, let’s bring our attention to swinging the hips open. Just like on most movements we do, let’s focus on opening the hips aggressively after the legs completely straighten. The hip swing finishes with a slight lean back slightly to a “1 o’clock” position, as opposed to leaning way back or not leaning back at all.
### Movement Prep
20 Seconds Finish Position Hold
20 Seconds Easy Row
## BOX JUMPS
### Finish Position
With these being regular box jumps today, athletes should stand to full extension at the top of each rep. The whole foot should finish on the box with the hips, shoulders, knees, and ankles all in one line.
### Movement Prep
*At Workout Height Box:*
20 Seconds Box Step-ups
20 Seconds Box Jumps (Step Down)
## WALLBALLS
### Finish Position
At the top of the movement, it is common to see athletes leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receive the medicine ball for the next repetition. Especially with two other overhead movements, this will enable athletes to minimize shoulder burn and hold on for larger sets.
***See more on this in the Daily Video***
### Movement Prep
5 Front Squats
5 Push Press
5 Wallballs (Relax the Arms)
## DUMBBELL MOVEMENTS
### Finish Position
The finish position we’re looking for on both dumbbell movements is elbow next to the ears. This ensures the weight is stacked properly over the middle of the body. It is common to see the elbow finish way out in front of the body or outside of should width. We’ll hold this overhead position to start out movement prep to establish a solid finish position for the push press and snatches.
### Movement Prep
*Each Side With Lighter Dumbbell:*
20 Second Overhead Hold (Elbows By Ear)
5 Push Press
5 Deadlifts (Between Feet)
5 High Pulls
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
*With Lighter Dumbbells:*
6 Wallballs
6 Single Arm Dumbbell Power Snatches
6 Box Jumps
6 Single Arm Dumbbell Push Presses (3 Each Arm)
6 Calorie Row
## 1 Round
*With Workout Dumbbells:*
4 Wallballs
4 Single Arm Dumbbell Power Snatches
4 Box Jumps
4 Single Arm Dumbbell Push Presses (2 Each Arm)
4 Calorie Row
# STRATEGY + WOD (35:00 – 60:00)
## WEIGHTED MOVEMENTS
* The weighted movements are the first priority of today’s strategy
* With similar muscles used on all the weighted movements, there will be some interference between the three
* Think about how you’d break these up in the 2nd or 3rd round and try to hold that from the very beginning
* An easy place to break if you need to is right at the 10-rep mark on each movement
* 2 sets of 10 can be a lot easier to sustain over a full workout than unbroken sets of 20
## NON-WEIGHTED MOVEMENTS
* The row and box jumps are the non-weighted movements in this workout
* Let’s find a moderate speed here that allows you to thrive on the weighted movement that follows
* Ideally this is a speed that enables you to rest as little as possible on the weighted movements
* At the end of the day, it’s all about moving for as much of the 20 minutes as you can
Burn Baby Burn
Minute 1
– Row Max Distance
Minute 2
– Rest
Minute 3
– 5 Push-Ups
– 10 Air Squats
Minute 4
– Rest
Minute 5
– 3 Pull-Ups
– 8 Lunges
Minute 6
– Rest
Minute 7
– Forearm Front Plank
Minute 8
– Rest
Minute 9
– Max Single Unders
Minute 10
– Rest
– 5 sets of 5 reps @ 100%
Rest as needed
15 Minutes, Build a Heavy 5 Rep Deadlift Weight
## 1 Round
*Performed with Workout Weight*
200m run
3 Deadlifts
6 AbMat Sit-ups
9 Double UndersScoring: Not Scored
AMRAP 13:
600m run or 50/35 cal row
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double UndersScoring: Not Scored
* Deadlifts are a big focus today, as they're included in both parts
* We'll start the day by building to a heavy set of 5 deadlifts
* For conditioning, our 13-minute workout begins with a buy-in effort on the bike
* The buy-in happens only once during the workout
* We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
* The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet
## DEADLIFTS
* We’re moving a moderate barbell load for 5 reps each round
* Athletes can choose a weight that they see themselves going unbroken with throughout the workout
## DOUBLE UNDERS
* These double under sets are intended to be very small and quick
* Athletes can choose a number or variation that allows them to complete the work unbroken or in under 30 seconds
## BIKE
* If short on bikes, stagger heats by 5 minutes
* If unable to Assault Bike, complete one of the following:
* 2,000 Meter Bike Erg
* 60/45 Calorie Echo Bike
* 75/50 Calorie Schwinn Bike
* 1,000 Meter Row
* 800 Meter Run
## DAILY VIDEO
[Click Here](https://youtu.be/guo4HIgdaY0)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Single Unders
Knuckle Drags (Alternating) [Video](https://youtu.be/fCbgYvE8NYs)
AbMat Sit-ups (No Arms)
Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch [Video](https://youtu.be/8veZcBi4ZMo)
AbMat Back Extensions [Video](https://youtu.be/amiX7adfXzg)
Faster Bike
Single Unders
Active Samson + Hamstring Stretch [Video](https://youtu.be/XQAQ4oh5MRY)
AbMat Sit-ups (With Arms)
## 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)
# TEACHING (12:00 – 22:00)
## ABMAT SIT-UPS
### Sit-up Like You Deadlift
While the sit-up is the simplest of all our movements, how we move here can transfer over to more complicated movements. At the top of each sit-up, let’s ensure that we finish with a a neutral spine. Our back position in the finish position of the AbMat Sit-up should look a lot like how we would want it to in a deadlift. Let’s try to avoid rounding the spine forward to finish the movement. Sit tall and reach the head towards the ceiling.
### Movement Prep
10 Slow Sit-ups
## DOUBLE UNDERS
### Hands In
The first order of business in the double under today is getting the hands in the right position. Throughout the whole rotation of the rope, we want the hands sitting just forward of our pockets. The closer our hands can stay to this position, the longer the rope will be. When the hands move forward, back, or outside of this position, athletes are more likely to trip. Pretend there is a small circular target just in front of the pockets that you have to keep your hands in during the workout.
### Shrug Down
The shoulders also play a role in where our hands end up. It is common for athletes to tense up through the shoulders. This tense position leads to a shrug up, which can elevate the hands away from where we want them to be. Actively focus on shrugging down with the shoulders in order to stay more relaxed and to keep the hands in a better position.
### Movement Prep
Establish Hand Positions
20 Seconds Single Unders
20 Seconds Double Under Practice
### Movement Subs
Reduce Reps
30 Seconds of Practice
40 Single Unders (1.5x)
## DEADLIFTS
### Hands In
When we’re setting up for a deadlift, we want the hands as close to the outside of the body as we can. When the hands are narrow, the arms are as long as they can possibly be. This makes it a lot easier to make contact with the ground and reach full extension at the top. This is unlike the Olympic lifts, where we want the bar to sit higher on the body. Feet under the hips and hands right outside the legs.
### Shrug Down
In the Olympic lifts, we would encourage athletes to squeeze their shoulder blades together to create extension through the upper body. Not in the deadlift. While we still want to maintain a neutral spine position and an active upper body, we can do so by shrugging down. This shrug down supports the idea that we want the arms as long as possible. Shrugging up and back shortens the arms and brings the bar higher on the body.
**See more on the Double Under and Deadlift in today’s Daily Video**
### Movement Prep
Establish Upper Body Positions
30 Seconds Slow Deadlifts
# DEADLIFT (22:00 – 35:00)
* Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts
* Make it a point to get around to as many athletes as possible for at least 1 piece of feedback
* Grouping athletes up makes it easier to see and correct, as there are less bodies moving at once
* Making the corrections and laying the foundation here will make coaching during the workout easier
# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
*Performed with Workout Weight*
300 Meter Bike Erg
3 Deadlifts
6 AbMat Sit-ups
9 Double Unders
# STRATEGY + WOD (40:00 – 60:00)
## BUY-IN BIKE
* The buy-in bike doesn’t count towards our score, but it’s definitely not a throw away station
* Let’s find a pace here that supports continuous movement on the scored portion of today’s workout
* With 13 minutes of work, let’s hold a speed on the bike that you could see yourself maintaining for around that amount of time
* If we approach the bike as it’s own workout, it might mean holding an aggressive speed early on that could negatively affect the work that follows
## SCORED PORTION
* The scored portion of the workout is a triplet piece that allows us to keep moving due to the rep scheme, combination of movements, and lack of interference
* On the deadlifts and double unders, let’s try to push for unbroken sets if possible
* The movement that helps us accomplish this is the AbMat Sit-ups
* Slow down your speed as needed to hit this goal
* You can use the sit-ups as a “moving rest” station, where you can reload the upper body and lower body for the more challenging movements that follow
* However, if you’re confident in going unbroken on the other two movements, feel free to maintain a normal speed on the sit-ups
## 1 Round
*With Empty Barbell:*
5 Toes to Bar
5 Wallballs
5 Power Snatches
5 Overhead Squats
## 1 Round
*With Workout Weight Barbell:*
3 Toes to Bar
3 Wallballs
3 Power Snatches
3 Overhead SquatsScoring: Not Scored
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)Scoring: Not Scored
* Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
* There is no rest between each of the 5 round pieces
* The score is total time it takes to complete the 10 total rounds
* We expect this workout to take around 10-18 minutes to complete
## WEIGHTED MOVEMENTS
* The barbell is intended to be very light
* This should be a weight that athletes can complete the power snatches in 2 sets and the overhead squats in 1
* Athletes should choose a medicine ball weight that allows them to complete the wallballs is 2 sets
## TOES TO BAR
* Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets
## DAILY VIDEO
[Click Here](https://youtu.be/wht3wwE9bDc)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Air Squats to Medicine Ball
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side) [Video](https://youtu.be/foyEIeygllk)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Air Squats to Medicine Ball
PVC Overhead Squats
## Body Positions
### 2 Sets
20 Seconds PVC Hollow Hold [Video](https://youtu.be/NsElA8x9pvo)
10 Seconds Rest
20 Seconds PVC Arch Hold [Video](https://youtu.be/ZWSDpsgZH4w)
10 Seconds Rest
20 Seconds PVC V-Ups [Video]([Video](https://youtu.be/-lvdWJC5b8M))
10 Seconds Rest
## 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)
## Medicine Ball Thoracic Opener: 1 Minute
[Video](http://youtu.be/mOEpmTo8uuE)
## Barbell Ankle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)
# TEACHING (15:00 – 25:00)
## WALLBALLS
### Elbows
The theme on all our movements today is the elbows. The goal on the wallball is to keep the elbows high enough in the squat so that the triceps are parallel to the ground. When the elbows drop, we have to throw the ball a further distance from a poor position. Keep the elbows up and ball high.
### Movement Prep
5 Pausing Front Squats
5 Push Press
5 Wallballs
## TOES TO BAR
### Elbows
To maintain a solid rhythm on toes to bar, we can think about getting the upper body in front of the elbows in the arch position and behind the elbows in the hollow position. The toes to bar is initiated with the shoulders. When athletes lose their kipping rhythm, it’s often because the shoulders aren’t doing their job. In this case, the elbows would stay in line with the upper body as the legs flail around. To keep a good rhythm and develop power, pull the upper body forward of the elbows as you “reload” in the arch, and press the upper body behind the elbows as the feet move up towards the bar.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
## Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbows / Chest / Waist
## POWER SNATCHES
### Elbows
In the power snatch, we can think about the elbows in two places:
1. **The Jump:** Let’s keep the elbows locked until we “jump” with the lower body and create the weightless moment on the bar. Avoid bending the arms before the lower body extends.
2. **The Pull:** After we jump, we pull. Let’s pull the elbows high and outside so the bar lifts the shirt on the way up. Try to avoid letting the bar swing away from the body like a kettlebell.
### Movement Prep
3 Hang Jump Shrugs (Elbows Locked)
3 Hang High Pulls
3 Hang Power Snatches
3 Power Snatches
## OVERHEAD SQUATS
### Elbows
The externally rotated shoulder is the most secure position to support the bar overhead. This is something we want to strive for in the overhead squat. To get there, we can think about pointing the elbows down to the ground instead of behind you. When the elbows are pointed behind you, it means the shoulders are internally rotated. Work hard with the upper body during the overhead squat.
***See more on the Overhead Squat in the Daily Video***
### Movement Prep
5 PVC Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Overhead Squats (No Pause)
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
*With Empty Barbell:*
5 Toes to Bar
5 Wallballs
5 Power Snatches
5 Overhead Squats
## 1 Round
*With Workout Weight Barbell:*
3 Toes to Bar
3 Wallballs
3 Power Snatches
3 Overhead Squats
# STRATEGY + WOD (35:00 – 60:00)
## PART 1
* The rep numbers in the first part of today’s workout are manageable enough that you *could* shoot for big sets throughout
* While we *could* go for this approach, let’s also consider that there is a second part to this workout
* See if you can pick at least one movement to go big sets on and one to chip away at
* 2 quick sets on toes to bar and 1 set on wallballs will be a common approach
* Think about the following sets:
* **Wallballs:** 15 or 8-7
* **Toes to Bar:** 9, 5-4, or 4-3-2
## PART 2
* Part 2 is all about the overhead squat
* Let’s try to break up the power snatches and fight through big sets of overhead squats
* The snatches are the best place to break since the bar comes back down to the ground for each rep
* If we break excessively on the overhead squat, it means we’re doing extra snatches that don’t count towards our score
* Rest as needed before completing your final power snatch to allow for a strong set of overhead squats
* Think about the following sets:
**Power Snatches:** 8-1 or 5-3-1
**Overhead Squats:** 15 or 8-7