2 Rounds
30' Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
GET FIT
EMOM 20 of:
Min 1 - 200m Run
Min 2 - 12 Deadlift 225/155
Min 3 - 12 Toes to Bar
Min 4 - 12 S-DB Front Rack Reverse Lunges 50/35
(WELLNESS WOD)
EMOM 20 of:
Min 1 - Calorie Bike
Min 2 - 12 Deadlift 95/65
Min 3 - 12 Ab Mat Sit Ups
Min 4 - 12 Reverse Lunges
GET STRONG
Back Rack Reverse Lunges
Every 3:00 for 9:00
20 Reps (10/side) Light/Perfect - Build across sets
COMPETITORS EXTRA
5000/4500m Bike
Every 2:00 incl 0:00
3 Sandbag over Shoulder 150/100
14 Min Cap
COACHES NOTE:
There is plenty of time to make adjustments to make sure each athlete has the right dose for each minute. The Run can be a bit shorter, DL weight can be as light as needed (should be 1-2 sets), TTB can be Knee Tucks or Sit Ups, Lunges can be any DB weight.
ATHLETES NOTE:
The hardest part of the EMOM is running the 200m! Most will need the majority of the :60 to complete it. The other movement will have time to rest/break/ transition build in.
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)