HERO WOD FRIDAY
HERO WOD FRIDAY Ralph (Time) 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
HERO WOD FRIDAY Ralph (Time) 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
Thursday Hatch Cycle Week Back Squat Week 8B (Weight) 2×5@65% 3×5@70% Hatch Cycle Front Squat Week 8B (Weight) 4×5@60% Metcon (Time) Descending Ladder 10–>1 C2B PU Deficit HSPU 2" *100m SPRINT on the rower after every round LVL1: Kipping PU/HSPU LVL2: Banded Strict PU/2 Abmat HSPU LVL3: Ring Rows/Strict Push-ups
Wednesday Clean Complex (Weight) 5×1 of the following Clean Complex: 1 Clean+ 1 Front Squat+ 2 Split Jerks Rest 90-120 secs. btwn sets Metcon (Time) 5 RFT: 10 DBL DB Devils Press 55/35 20 DBL DB Suitcase Lunges 55/35 50 ft. HSW LVL1: 50 Shoulder Taps (Nose & Toes HS) LVL2: Accumulate 90 secs in
Tuesday Snatch Work (Weight) EMOM for 10:00 1 Power Snatch+ 1 Snatch+ 1 OHS *Begin the complex at 50% of 1 RM Snatch; increase the load every minute *Record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) 17 AMRAP: 30 Double-unders 20 Wall Ball Shots 20/14 10 Ring Muscle-ups LVL1: Jumping Ring MU+Dip
Monday Hatch Cycle Back Squat Week 8a (Weight) ***DELOAD WEEK*** 1×5@65% 1×5@70% 1×5@75% 1×5@80% Hatch Cycle Front Squat Week 8B (Weight) ***DELOAD WEEK*** 1×5@60% 3×5@65% Metcon (Time) 4 RFT: 400m Barbell Back Rack Carry 95/65 20 Weighted GHD SU 25/15 400m Run 20 Weighted Back Extensions 25/15 LVL1: Bodyweight GHD SU/Back Extension LVL2: GHD SU
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets:
10 Air Squats @ 20x1 Tempo
:20 Bottom of Squat Hold
8 Alternating Cossack Squats (4/4)
10 Wall Ball Front Squats (Elbows in, ball on the chest, full depth)
8 Wall Ball Push Press
6 Wall Balls
For Time
Every 5:00 x 5 Sets
15/11 Calorie Echo Bike
15 Wall Balls
15/12 Calorie Row
15 Wall Balls
Score = Sum Total Time
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: 3:00-3:45 / Set
Stimulus: Leg Stamina Conditioning, Cyclical
RPE: 7.5/10
Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.
Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.
Level 2:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
Every 5:00 x 4 Sets: 10/8 Calorie Echo Bike, 10 Wall Balls, 10/8 Calorie Row, 10 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
Every 5:00 x 5 Sets: 18/14 Calorie Echo Bike, 15 Wall Balls, 18/15 Calorie Row, 15 Wall Balls
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
Every 5:00 x 5 Sets: :45 Machine @ Hard Pace, 10 Dumbbell Thrusters, :45 Machine @ Hard Pace, 10 Dumbbell Thrusters
Dumbbells: 2 x 35/25lb (15/12kg)
Big Class Notes:
Stagger athletes on a 1:00 delay, or split the class and start half on the row and half on the bike, reversing the machine order for that group. If machines are short, sub 200m Run for the row at the same pacing intent.
For Quality
1-2 Sets
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
For Quality:
3 Sets:
10-12 Ring Hamstring Curls
15 Bent Over Barbell Rows, moderate
15-20 Anterior Tibialis Raises
:20/:20 Single Leg Sorenson Hold
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
