Every 2 minutes for 6 minutes
Take 15 minutes and work up to a heavy
The 5 rounds for time (scaled version of the DT Hero WOD)
Cash out with 1000m row.
Results: L-Sit still sucked, used bent knees, need lots of work. Strict Press 1 x 150lbs. Metcon 8:47 (was 9:30 last time so big improvement). Row in 4:37.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Pullups Handstand Pushups | Task |
| Tuesday | W | Single Leg Deadlifts | Task |
| Wednesday | – | – | – |
| Thursday | W | Back Squats | Task |
| Friday | W | Bench Press Pushups | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | M | Run Kettlebell Swings Sandbag Thrusters | Task |
| Tuesday | WM | Deadlifts Overhead Squats Double Unders | Task |
| Wednesday | M | Run | Task |
| Thursday | MGW | Thrusters Toes to Bar Pullups Cleans | Time |
| Friday | G | L-Hand Russian Twist Situps | Tabata |
| Saturday | – | – | – |
| Sunday | – | – | – |
Every 3 minutes for 21 minutes (7 rounds)
First 5 rounds
Last 2 rounds
3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)
Results: Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups. L-Hang with bent knees.
6 rounds of Back Squats, resting 2-3 minutes per round
AMRAP in 8 minutes of
Results: Back Squats 170-195-220-195-220-230lbs. Metcon 107 reps (45 -45-17). Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps). I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs. Maybe something to try next week.
Start with two 4 round 30/10 Tabatas
5 rounds
Go heavy for this one since it is only 3 reps.
Then a scaled version of the 2019 Games Qualifier Workout #1.
3 rounds
Results: SL Deadlift 95-115-135-145-150lbs/68kg. Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon: 16:56.