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Workout – Saturday, July 9

TIMELINEINTRODUCTION
0:00 – 16:00 General Warm-Up (16 min)
16:00 – 21:00 Specific Warm-Up (5 min)
21:00 -24:00  Pre-WOD Break/Prep (3 min)
24:00 – 54:00 WOD (30 min)
54:00 – 60:00 Accessory/Cool Down/Clean up (6 min)
After yesterday’s focus on the barbell, today, we will shift focus to dumbbells. The 200m farmers carry will tax members’ forearms, making the DB hang clean and jerks and up-down deadlifts extra challenging, especially in the later rounds. On the farmers carry have members walk together, and when one partner needs a break, the other partner can pick up where they left off. Clean and Jerks and Up down DL should ideally be split into sets of 5+; however, some members might start out bigger and drop their sets closer to 5’s as fatigue sets in.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity.

Pick your partner wisely! You should find someone evenly matched to your pace and goals for today’s WOD! 

Break reps up into manage chunks that allow both partners to keep moving with good tempo and technique. 

Weight selection should be moderately challenging, allowing each partner to complete at least 5 reps of each movement early on.
Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD.

Pick a partner who will push the pace! 

Make a plan to split the reps and stick to it!  

Weights should be moderately challenging and partners should trade off reps before movement speed, or technique starts to fall apart.
GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win!

IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements!

Pick a partner who will push the pace! 

Make a plan to split the reps and stick to it!  

Weights should be moderately challenging and partners should trade off reps before movement speed, or technique starts to fall apart.

WARM UP: 00:00 – 21:00 (21 MINS)

GENERALSPECIFIC
EMOM X 9
Minute 1: 10 SA DB DL (R) + Suitcase Hold until :45 
Minute 2: 10 SA DB DL (L) + Suitcase Hold until :45 
Minute 3: 5/5 SA DB Push Press + 5 Up-downs
Review DB Hang Clean and Jerk and Up-Down DB DL

PRE-WOD BREAK/PREP: 21:00 – 24:00 (3 MINS)

WOD: 24:00 – 54:00 (30 MINS)

OPTION 1OPTION 2
“Harry and Lloyd”
AMRAP X 26 W/ Partner
400m Run
200m Farmers Carry (50/35lb) (22.5/15kg)
50 DBL DB Hang Power Clean and Jerks
50 Up-Down DB Deadlift
“Remote Harry and Lloyd”
AMRAP X 16
400m run
100m Farmers Carry
20 DB Hang Power Clean and Jerks
20 Up-Down DB Deadlift

POST WOD: 54:00 – 60:00 (6 MINS)

ACCESSORYCOOLDOWN
N/A2:00 Forearm Stretch (1:00 Palms down, 1:00 knuckles down)

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