🏋️‍♂️ Workouts 🏋️‍♀️

- This is the third week of our sumo deadlift base progression cycle. Aim to work up to 86% of your 1RM sumo deadlift max, then complete all three sets at that load as long as you can maintain good form.

- NOTE: If you do not know your sumo deadlift max, calculate your percentages based on your conventional deadlift max. Several factors such as training history, anatomy, and muscle recruitment have an effect, but the general trend is that most people can sumo deadlift more than conventional. You may need to adjust accordingly (think roughly 5%).

- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!

- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and our shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- Score: Load

SUMO DEADLIFT

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Conventional Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Sumo Stance Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Sumo Deadlifts

5 Sumo Deadlifts @ A Light Weight

3 Sumo Deadlifts @ A Moderate Weight

Build To Starting Weight

- Overview: This WOD is a Christmas Eve tradition for CompTrain. This is likely best completed in an open gym-style format. The workout flows in the same order as the song "12 Days of Christmas":

1 Rope Climb

200 Meter Row, 1 Rope Climb

30 Double Unders, 200 Meter Row, 1 Rope Climb

4 Push Jerks, 30 Double Unders, 200 Meter Row, 1 Rope Climb

…Follow Pattern Until All Movements Are Completed

- Barbell Movements: One barbell weight for all movements. Choose a light to moderate barbell weight that allows for unbroken deadlifts, hang power cleans, and push jerks, and steady singles on the snatches.

- Row: Men and women row the same distance today. Should be completed in 1:00 or less.

- Toes to Bar: Should be completed in 1-3 sets.

- Burpees & Box Jumps: Open hips to full extension at the top of each rep. Step down off the top of the box - no rebounding.

- Farmer's Carry: Hold two dumbbells at your sides. Weight should allow for unbroken carries.

- Wall Walks: Walk your hands back to a tape line that is 10 inches away from the wall. Walk your hands back out to a line that is in line with the top of your shoulders when you are lying face down with your feet against the wall. One rep should take less than 10 seconds (6 reps/minute).

- Target Score: 35:00-60:00

- Stimulus: Lactate Threshold [RPE 6-8]

- Score: Time

- It's easy to move fast early on, but the workout slows down as the reps accumulate. Be methodical from the start in order to preserve your efforts for later in the workout.

- Move at a speed on the bodyweight movements that allows you to thrive on the more difficult movements.

- Movements to Slow Down, But Keep Moving On: Row, Burpees, Box Jumps

- Movements to Push Through: All Weighted Movements, Toes to Bar

- Movements to Be Methodical On: Rope Climb, Double Unders, Farmer's Carry, Wall Walks

BARBELL MOVEMENTS

- Reduce Load

- Sub Dumbbell(s)

ROPE CLIMBS

- Reduce Height

- Lay to Stand Climb

- 3 Strict Pull-Ups

- 3 Ring Rows

- 4 Alternating Dumbbell Plank Rows (Renegade Row)

200 METER ROW

- 400m Bike Erg

- 10/8 Calorie Echo Bike

- 160m Ski

- 200m Run

- 12 Shuttle Runs (1 rep = 10m)

DOUBLE UNDERS

- 45 Single Unders

- Plate Hops

- 0:30 Effort On Any Machine

BURPEES

- No Push-Up Burpee

- Push-Ups

- 14 Mountain Climbers

- 14 Air Squats

TOES TO BAR

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 14 Squat Jumps

- Alternating Single-leg Squats (Pistols)

- Reverse Lunges

- Broad Jumps

FARMER’S CARRY

- Reduce Loading/Distance

- Kettlebell Farmer’s Carry

- Suitcase Hold

- Shuttle Runs

WALL WALKS

- Scaled Wall Walks (Hands Stay, Feet Walk Up Wall)

- 24 Hand-Release Push-Ups

- 24 Double Dumbbell Strict Presses

1 Minute Row

10 Burpees

30 Double Unders

50m Farmer's Carry

10 Box Step-ups

With An Empty Barbell:

10 Back Rack Elbow Rotations

10 Behind The Neck Snatch Grip Press

10 Good Mornings

10 Hang Power Cleans

With A Light Barbell:

3 Power Snatch

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks