Monday 3 April
Warming-up – 10 min
1-3 RFQ:
Powerlifting: deadlift – 20 min
Then:
*Rest as needed
Workout – 30 min
Benchmark Workout “Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes:
*This workout is meant to be light and fast. Keep moving throughout the minute intervals.
Tuesday 4 April
Warming-up – 10 min
Then with an empty barbell:
Weightlifting: clean – 15 min
Warm up weight for the cleans & determine what weight you are going to use for each set.
Talk strategy for the workout, what rep ranges/rest intervals etc.?
Workout – 35 min
For time:
Buy in: 400 m run
Cash out: 400 m run
TC = 30 min
*Each set of cleans should take approximately 2.5 mins. That means one rep every 30″ for the heavy weight, 2 reps /30″ for the medium weight and 4 reps/30″ for the light weight.
*Athletes who struggle to load the bar heavy enough to meet the time domain due to technique limitations, perform deadlift high pulls.
Wednesday 5 April
Warming-up – 10 min
2-3 RFQ:
Gymnastics: bar skills – 25 min
3-4 RFQ:
*Rest as needed
Workout – 20 min
For time:
At 0:00 and every 60″ :
TC = 9 min
G = 2 x 22.5 / 15 kg
I = 2 x 15 / 10 kg
B = 2 x 10 / 6 kg
Thursday 6 April
Warming-up
2-3 RFQ:
Powerlifting: Back Squat – 20 min
6 x 90″:
Workout – 30 min
3-5 RFT:
TC = 20 min
*Goal is to get some gymnastics practice in. Avoid your heart rate going through the roof, keep moving at a sustainable pace.
Friday 7 April
Warming-up
Warming up Game: Cone Game
Then with an empty barbell:
2-3 sets
Weightlifting: Snatch – 20 min
3-5 sets:
Then:
This should be a challenging weight. No tng, work in fast singles.
Buddy workout – 30 min
10 min AMRAP:
5 min rest
10 min AMRAP:
*Start where you finished and work the ladder back up
*The goal is to finish back at 0 within the time cap. Challenge is to not blow up before that point.
Warming-up – 10 min
2-3 RFQ
Gymnastics: strength – 20 min
12 min EMOM alternating:
5 strict pull ups
5 SHSPU
*Find a version that enables you to do just 5 reps BEFORE starting the EMOM. To some that means doing the pull ups weighted, to others that may mean getting a band. Scale SHSPU to (deficit) pike push ups.
Workout – 25 min
3 RFT – score is your slowest round:
*Start a new set every 5 min
*This should be an all out sprint, no pacing and if the rest feels too long you’re moving too slow with not enough load.
*Weight: RX = 2 x 22.5 / 15 kg – I = 2 x 15 / 10 – B = 2 x 10 / 6
* Kcal: RX = 15/12, I = 12/9, B = 9/6
Sunday 9 April
Warming-up – 10 min
2-3 RFQ:
Strength: Strict Press – 20 min
Then:
*Rest as needed
Workout – 30 min
5-10-15-20-25-20-15-10-5 reps of:
TC = 22 min
*You need to complete 17 reps per min to complete all reps within the time cap – figure out a weight that enables you to do this.
*RX = 22.5/15 kg DB, 35/25 kg BB
*I = 15/10 kg DB, 27.5/20 kg BB
*B = 10/6 kg DB – 20/15 kg BB