🏋️‍♂️ Workouts 🏋️‍♀️

- Build to a heavy single rep as long as you can keep good form and technique.

- This piece is meant to prime your body for the following conditioning piece. Be prepared to start your metcon 5 minutes after building to a heavy single.

- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress.

- Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you.

- Scoring: Your score is the heaviest load, not including your bodyweight. If you cannot add weight, or if you use a band to assist, click “Modified” and log a score of “1”.

- Fitness Attribute Improved: Absolute Strength

STRICT WEIGHTED PULL-UPS

- Reduce/Remove Loading

- Banded Pull-Ups

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

5 Strict Pull-ups

5 Light Weight Strict Pull-Ups

3 Light-Moderate Weight Strict Pull-Ups

Begin Build

- Overview: Start this workout 5 minutes after building to a heavy strict pull-up in the piece prior. This AMRAP is a steady grind of cyclical movement. Choose reps/variations that allow you to complete rounds in 3 minutes or less.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.

- Intended Intensity: RPE 6-7

- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance

- Target Score: 8-12 Rounds

- Pace the burpees and box jumps from the start. Aside from a push as you're finishing the workout, your speed on these should not vary much from the beginning to the end.

- The kettlebell swings will impact the burpees most as your arms, hips, and hamstrings begin to fatigue. Keep your kettlebell swings crisp with a tall chest and powerful hip drive.

- Fight to maintain good, crisp posture and technique on the burpees and use the box jumps to gather yourself and slow your heart rate.

BURPEES

- Reduce Reps

- Same Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 24 Mountain Climbers

- 24 Air Squats

- 12 x 10-Meter Shuttle Runs (1 rep = 10m)

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 30 Squat Jumps

- 30 Jumping Lunges

- Alternating Single-Leg Squats

- 30 Reverse Lunges

- Broad Jumps

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)

- Barbell Hang Power Snatches, @weight(65/45)

- Russian Kettlebell Swings

2:00 Easy Bike/Run/Row

10 Air Squats

5 Push-ups

10 Box Step-ups

10 Russian Kettlebell Swings

2 Rounds:

5 Burpees

5 Box Jumps

5 Kettlebell Swings