5.11.2022
Warm-up
[3:00-18:00]
5:00 AMRAP
5 Inchworm Push-Ups
10 Mountain Climber Lunge to Stretch
15 Air Squats
-then-
3 Sets
15s high knees
15s butt kickers
Metcon
[18:00-58:00]
Cinnamon Challenge (Time)
Every 20:00 for 2 rounds
1 Mile Run
30 Alternating Lunges
40/32 Push-Ups
30 Alternating Lunges
500/425m Row
(rest with any time remining on the 20:00 clock before starting 2nd round)
CC: PACER/SUSTAIN
Here is a little fun "Murph Prep" workout with a mix of running, walking lunges, push-ups and rowing. The goal today is to hit each set in about 15:00 to allow yourself just enough time to recover and then hit another quality set.
Goal for pacing this workout is to push the run, and then breath through the walking lunge before hitting the pushups in as few sets as possible. We will then start to pick up the pace on the lunge and finish with a fast row.
Open/RX+: Wear a vest (20/14#) & 50/40 Push Ups
Cinnamon Challenge (BUILD) (Time)
Every 20:00 for 2 rounds
800m Run
30 Alternating Lunges
40/32 Band Assisted Push-Ups
30 Alternating Lunges
450m/350m Row
Cool Down/Stretch
[58:00-60:00]
2 Rounds Through
Right Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Accessory Work
Metcon (Weight)
5 Sets
5/5 Bulgarian Split Squat
10/10 Single Arm DB Bench Press
50ft Dual KB OH Carry
EXTRA Competitor WOD
Strength (A&B - Before Main WOD)
Gymnastics Conditioning (C - Before Main WOD)
Running Intervals (D - Separate Session)
Deadlift (Deadlift; 8-8-6-6-6(+); rest 3:00)
8 Reps @ 65%
8 Reps @ 70%
6 Reps @ 75%
6 Reps @ 75%
6+ Reps @ 80% (go for max reps)
Bench Press (Bench Press; 8-8-6-6-6(+); rest 3:00)
8 Reps @ 65%
8 Reps @ 70%
6 Reps @ 75%
6 Reps @ 75%
6+ Reps @ 80% (go for max reps)
Metcon (6 Rounds for reps)
Every 90sec Alternating Stations, 6 Sets (3x Each)
Station 1: 50ft Handstand Walk for Speed
Station 2: 50ft Handstand Walk w/obstacle
Metcon (Time)
2 Rounds
3 Sets
300m @ Mile Race Pace
300m @ 5k Race Pace
100m Walking Rest + 200m Jogging Rest
R: 3:00
Complete Rest before starting round 2. Cut the 100m walking rest and 200m jogging rest after the 3rd set
