| TIMELINE | INTRODUCTION |
| 0:00 – 4:00 Brief (4 min) 4:00 – 12:00 General Warm-Up (8 min) 12:00 – 17:00 Specific Warm-Up (5 min) 17:00 – 35:00 Skill/Strength (18 min) 35:00 -37:00 Pre-WOD Break/Prep (2 min) 37:00 – 59:00 WOD (22 min) 59:00 – 60:00 Accessory/Cool Down/Clean up (1 min) | We’ll kick off the day by hitting week three up our strict pull/curl superset cycle. Those who have been in over the first two weeks will aim to go heavier on the Pendlay rows and curls while adding in a couple of extra strict pull-ups or whatever variation they’ll be performing. Whether this is the first day they’ve made or the third, the goal is to move with perfect technique and quality over everything else. After the strength, review the hang power clean and have members work up to a weight that they can complete in 3 sets or less across the board. Rows should be knocked out in 2:30 or less; challenge members to pick up the pace each time they sit back down on the rower, knowing that the volume of cleans and lunges is decreasing, and they have one minute of rest to recover. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out. Weight selection on the Hang Power Cleans should be challenging but allow the athlete to complete at least 8-10 reps when fresh. Good rowing technique will help to minimize fatigue and reduce times to complete the 500m rows. Coach good recovery breathing on the 1 minute rests. The short rest combined with the descending rep scheme should allow athletes to continue to maintain a high power output as the workout goes on. | Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. Weight selection on the Hang Power Cleans should be challenging but allow the athlete to complete at least 8-10 reps when fresh. Athletes can go harder on the 500m row with the knowledge that they’ll earn a 1 minute rest before tackling the next round. | Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. IS athletes can challenge themselves to complete the HPC reps in higher numbers before dropping the bar to re-grip. Athletes can go harder on the 500m row with the knowledge that they’ll earn a 1 minute rest before tackling the next round. |
WARM UP: 04:00 – 17:00 (13 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 6 250m row 10 Lunges w/ a Twist 5/5 Single Arm DB Row 10 Scap Pull-Ups | Review Pendlay Row, Strict Pull-ups, and Hammer Curls |
Skill/Strength: 17:00 – 35:00 (18 MINS)
| OPTION 1 | OPTION 2 |
| “Pump Complex” Every 2:30 x 5 5 Pendlay Rows 8 Strict Pull-Ups 10 Hammer Curls | Every 2:00 x 5 10 DB Bent Over Rows 10 Hammer Curls |
PRE-WOD BREAK/PREP: 35:00 – 37:00 (2 MINS)
WOD: 37:00 – 59:00 (22 MINS)
| OPTION 1 | OPTION 2 |
| “Niagara Falls” For Time: 21 Hang Power Cleans (135/95lb)(61/43kg) 42 Bodyweight Lunges 500m row -Rest 1 minute- 15 Hang Power Cleans 30 Bodyweight Lunges 500m row -Rest 1 minute- 9 Hang Power Cleans 18 Bodyweight Lunges 500m row 18 MIN CAP | “Remote Niagara Falls” For Time: 21 DB Hang Power Cleans 42 Bodyweight Lunges 400m run -Rest 1 minute- 15 DB Hang Power Cleans 30 Bodyweight Lunges 400m run -Rest 1 minute- 9 DB Hang Power Cleans 18 Bodyweight Lunges 400m run 18 MIN CAP |
POST WOD: 59:00 – 60:00 (1 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Hands on Wall Stretch |