2024-09-07

• Athletes should aim to hit the prescribed percentages in sets 1-4. Following these sets you will build to a heavy single rep for the day.
• Barbell should come from a rack and reps should be unbroken.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Load used for heaviest successful single.

• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to 80%, then Build to A Heavy Single.

• Overview: Today's hero workout is a meant to be grippy and lung-y. Finding a balance between moving fast and not burning out our grip early will be key to holding the right pace.
• Deadlifts: 1-2 sets in 1:00 or less.
• Burpees: 2:00 or less of work, steady pace without breaks.
• Rope Climbs: About 1:30 or so of work, 1 climb every :30 will accomplish this.
• Run: About 3:00 of work.
• Score: Time to complete work. Add any other notes to your workout notes section.

• Athletes should be aiming to find sets that they can repeat throughout at least their first 3 rounds of work, trying to keep your grip as not fatigued as possible so that they can move continuously and avoid long breaks between sets/reps.
• Run can be our pacer today, moving at a pace that lets you recover your breathing and grip enough to maintain your pace on the inside movements is the goal here.

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

BURPEES

• Reduce Reps
• No Push-Up Burpee
• Sub Push-Ups
• 1:30 Time Cap
• 20/15 Cals On Any Machine
• Sub Box Jumps
• Sub Light Kettlebell Swing

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

600M RUN

• Reduce Distance
• 3:00 Time Cap
• 750/675m Row
• 600/540m Ski
• 1500/1350m Bike
• 38/30 Calorie Assault/Echo
• 3:00 Effort on Air Runner/Treadmill

"Team Ralph" [TEAMS OF 2]
4 Rounds For Time:
8 Deadlifts 250 / 175 lb
16 Burpees
3 Rope Climbs (15')
600 Meter Run

Time Cap: 35 Minutes

* Partner 1: 8-16-3
* Partner 2: 600 Meter Run
* Switch When Partner 2 Returns

1 Round:
4 Deadlifts
4 Burpees
1 Rope Climb
100m Run

* Unbroken deadlifts and workout effort pace