WOD

General Warm-Up

2 Sets:

15 Banded Good Mornings

10m/10m Banded Lateral Walks

10m/10m Banded Monster Walks

:30 Dead-Bugs

:20 Extended Reverse Plank Bridge

Specific Prep

8 Romanian Deadlifts

6 Russian Kettlebell Swings + 6 American Kettlebell Swings

4 Inchworm to Double Push-Up

8 Scapular Pull-Ups

8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)

4 Deadlifts

8 American Kettlebell Swings

4-6 Dumbbell Bench Press

4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)

”JENKINS”

AMRAP 40:00

With A Partner

50 Burpees

400 Meter Run

50 Kettlebell Swings (24kg/16kg)

400 Meter Run

50 Pull-Ups

400 Meter Run

50 Push-Ups

400 Meter Run

“JENKINS”

AMRAP 30:00

With A Partner

40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups

Competitor:

As written, push toward 5+ rounds

Hotel Gym / Travel:

15 Single Leg Romanian Deadlifts (each side, light dumbbells)

20 American Kettlebell Swings or Dumbbell Swings

15 Dumbbell Bench Press

20 Ring Rows or Banded Pull-Ups

For Quality

3 Sets:

10/10 Single Arm Dumbbell Bent Over Row

15 Towel Kettlebell Curls

10/10 Banded Bird-Dog

4 Sets:

10 Slow Scapular Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell"(Top)

:30/:30 Pigeon Pose w/ Distraction

General Warm-Up

1:30 Row

10 Alternating Active Pigeon Stretch

10 Iron Cross Stretch

10 Alternating Scorpion Stretch

10 Deep Lunge Mountain Climbers

-

4 Medball Front Squats

4 Medball Push Press

6 Wall Balls

4 No Jump Burpees

4 Box Jump Overs

2-4 Burpee Box Jump Overs

Each Partner Completing, Resting 1:1

10 Wall Balls

5 Burpee Box Jump Overs

10/8 Calories on Rower

-

Then, get set for the workout.

Use this to confirm loads and handoff strategy before "King of the World" begins.

For Max Reps, With a Partner

AMRAP x 6:00-4:00-2:00

Wall Balls

Burpee Box Jump Overs

Calorie Row

Wall Ball: 20/14 lb, 9/6 kg, 10/9 ft target

Box Height: 20/14 in

Level 2:

Wall Ball: 20/14lb, 9/6kg 10/9 ft

Box: As written

Row: As written

Level 1:

Wall Ball: 14/10lb, 6/4 10/9 ft

Burpee Step Over:

Row: As written, reduce calories to 8/6 per turn

Masters 55+:

Wall Ball: 14/10lb, 6/4kg 10/9 ft

Burpee Step Over or Jump Over: 20 in box

Row: As written

Competitor:

Wall Ball: 30/20 lb, 14/9kg to 10/9 ft

Burpee Box Jump Over: 30/24 in

Row: As written

Hotel Gym / Travel:

Wall Balls or Dumbbell Thrusters

Burpee Bench Jump Overs or Lateral Burpees over a dumbbell

Any Machine

For Quality

3 Sets:

:30 Saddle Pose

:30 Hip Thrust Hold (Belly Breathe Focus)

5/5/5 3-Way Banded Pull Apart

5 Inch Worms (5s in Down & Up Dog Positions)

For Quality

3 Sets:

10 Reverse Nordics

10 Paused Goblet Cossack Squats (2 seconds)

1:00 Forearm Plank (Weighted)

1:00 Echo Bike or Run

2x

5 Dual Dumbbell Sumo Deadlift

5 Dual Dumbbell Upright Rows

5 Dual Dumbbell Strict Press

5 Strict Knees to Chest

5/5 Single Arm Rotational Ring Rows

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep

2 x

3 Shuttle Runs (Practice Turn and Stay Low)

3 Devils Press @ Warm-Up Loads

6 GHD Sit-Ups or 6 V-Ups

3 Strict Pull-Ups or 6 Supine Grip Ring Rows

9/7 Calorie Echo Bike

Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:

Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance

Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb

2 Sets at Working Loads and Modifications

1 Rope Climb or Modification

2 Shuttle Runs

3 Devils Press

6 GHD Sit-Ups or 6 V-Ups

Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.

20:00 EMOM

Minute 1: 3/2 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 12/9 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft (4.5m)

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Level 2:

Minute 1: 2/1 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 10/8 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 15 GHD Sit-Ups or 15 V-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:

Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows

Minute 2: 6 Devils Press

Minute 3: 8/6 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 12 V-Ups

Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:

Minute 1: 2/1 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 10/8 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 12 GHD Sit-Ups or 15 V-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Competitor:

Minute 1: 3/2 Rope Climbs, 15ft (4.5m)

Minute 2: 6 Devils Press

Minute 3: 18/13 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 20 GHD Sit-Ups

Dumbbells: 2 x 50/35lb (22.5/15kg)

Hotel Gym / Travel:

Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups

Minute 2: 6 Devils Press

Minute 3: 12/9 Calorie Bike or 1:00 Run

Minute 4: 6 Shuttle Runs

Minute 5: 18 V-Ups

Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available

For Quality:

3 Sets:

:30 Saddle Pose

:30 Hip Thrust Hold (Belly Breathe Focus)

:30/:30 Pigeon Pose

10 Slow Scapular Push-Ups

For Quality:

3 Sets:

10-12 Supine Grip Bent Over Barbell Row

10/10 Reverse Wrist Curls

10/10 Paloff Press w/Rotation