7/5/21
Warm-up
OG class
Metcon (Time)
10 rounds
200m Run
1 Rope Climb (only go 1/2 up the rope OR perform 3 sit pull to stand on rope)
-Rest 1:1-
10 rounds
200m Run
5 burpee pull-ups
200m Run
1 Rope Climb (only go 1/2 up the rope OR perform 3 sit pull to stand on rope)
-Rest 1:1-
10 rounds
200m Run
5 burpee pull-ups
subtract rest from total time
OG Compete
Metcon (Time)
10 rounds
200m Run
1 Rope Climb
-Rest 1:1-
10 rounds
200m Run
4 Muscle Ups
200m Run
1 Rope Climb
-Rest 1:1-
10 rounds
200m Run
4 Muscle Ups
subtract rest from total time
strategy
TARGET SCORE
Target Time each set: sub 12 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
The stimulus is a moderate/high intensity focused on building capacity in unbroken gymnastics movements.
WORKOUT STRATEGY & FLOW
Run: this should be a moderate/high intensity. The focus is to recover enough here to go straight into the gymnastics movements.
Target Time each set: sub 12 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
The stimulus is a moderate/high intensity focused on building capacity in unbroken gymnastics movements.
WORKOUT STRATEGY & FLOW
Run: this should be a moderate/high intensity. The focus is to recover enough here to go straight into the gymnastics movements.
muscle ups should be unbroken. You should be able to come in from the run and go straight into the movement.
Session 2
Metcon (Time)
15 Deadlifts (275/185)
100’ Handstand Walk
12 Deadlifts (2755/185)
100’ Handstand Walk
9 Deadlifts (275/185)
100’ Handstand Walk
12 Deadlifts (2755/185)
100’ Handstand Walk
9 Deadlifts (275/185)
strategy
TARGET SCORE
Target Time: 5-6 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on holding on to big sets of deadlifts and pushing the pace because it’s only one time through.
WORKOUT STRATEGY & FLOW
Deadlifts: The aim is unbroken here. Two sets at most. Take a few breaths before picking up the bar if needed to go for a big set. Don’t user over 65% 1RM.
Target Time: 5-6 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on holding on to big sets of deadlifts and pushing the pace because it’s only one time through.
WORKOUT STRATEGY & FLOW
Deadlifts: The aim is unbroken here. Two sets at most. Take a few breaths before picking up the bar if needed to go for a big set. Don’t user over 65% 1RM.
Handstand Walk: Only use obstacles if you are proficient at the movement. Scale down to one rep over the obstacle, or distance to maintain stimulus. The 100’’ shouldn’t take over 2 minutes
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