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Workout – Thursday, June 23

TIMELINEINTRODUCTION
0:00 – 13:00 General Warm-Up (13 min)
13:00 – 30:00 Skill/Strength (17 min)
30:00 -33:00  Pre-WOD Break/Prep (3 min)
33:00 – 55:00 WOD (22 min)
55:00 – 60:00 Accessory/Cool Down/Clean up (5 min)
Lots of gymnastics and gymnastics work on the agenda for today, starting off with the final week of our midline madness EMOM. Volume today will be the highest members have seen and may require breaking things up, but still make sure we emphasize quality over everything else. The workout for today is open workout 17.2. This WOD is a great test of dumbbell-based strength work paired with high-skill gymnastics. Members should choose a dumbbell weight that they can complete the lunges in no more than 2 sets, and the power cleans ideally unbroken, but no more than 2 sets. The T2B and Bar MU will be the differentiator today, with the best athletes hanging on to big sets, with everyone else chipping away at the 16 into smaller, consistent sets. Pull-ups or Banded pull-ups are great alternatives for those who can’t perform muscle-ups.
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.

Lunges can be scaled as necessary to a weight that allows the athlete to move with good control and core bracing. 

T2B can be modified to knees to elbows or hanging knee raises where needed. 

Dumbbell weight should allow the athlete to continue to move without needing excessive breaks to keep this aerobic for as much of the time cap as possible.
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. 

Lunge weight should be challenging but allow for good quality of movement. 

This is a great chance for GF athletes to work on T2B in a workout environment. Scale numbers as needed before considering a lesser skill.
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! 

Going heavy on the dumbbells today is encouraged for this group as long as they can move well. 

This is a great chance for GF athletes to work on T2B in a workout environment. Scale numbers as needed before considering a lesser skill.

WARM UP: 00:00 – 13:00 (13 MINS)

GENERALSPECIFIC
AMRAP X 7
250m row
10 DB DL
10 Kip Swings
10 Samson Lunges
N/A

Skill/Strength: 13:00 – 30:00 (17 MINS)

OPTION 1OPTION 2
EMOM X 12
Minute 1: 12 T2B
Minute 2: 12 Hollow Rocks + 12 Superman
Minute 3: :45 DBL KB Front Rack Hold
EMOM X 12
Minute 1: 12 V-Ups
Minute 2: 12 Hollow Rocks + 12 Superman
Minute 3: :45 DBL DB Front Rack Hold

PRE-WOD BREAK/PREP: 30:00 – 33:00 (3 MINS)

WOD: 33:00 – 55:00 (22 MINS)

OPTION 1OPTION 2
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50-ft. weighted front rack walking lunge (or 20 Lunges)
• 16 toes-to-bars
• 8 power cleans
Then, 2 rounds of:
• 50-ft. weighted front rack walking lunge (or 20 Lunges)
• 16 bar muscle-ups
• 8 power cleans
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx:
M 50-lb./22.5kg dumbbells
F 35-lb/15kg dumbbells
Remote 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50-ft. weighted front rack walking lunge (or 20 Lunges)
• 16 V-Ups
• 8 power cleans
Then, 2 rounds of:
• 50-ft. weighted front rack walking lunge (or 20 Lunges)
• 16 Bent Over Rows
• 8 power cleans
etc., alternating between v-ups and bent over rows every 2 rounds.

POST WOD: 55:00 – 60:00 (5 MINS)

ACCESSORYCOOLDOWN
N/A1:30/side banded lat stretch

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