Team W.O.D. and Endurance Tuesday 1/15/19


Team W.O.D. and Endurance Tuesday 1/15/19

*No endurance today. Jump into this 35 minute team workout, give some high fives and work hard together! (for any new members – we typically have an endurance workout on Tue/Thur with lighter weights and longer time domains. Today’s workout will all be the same!)

Team Conditioning/Strength – 35 min running clock

*There is a lot of movement here, so play close attention to your coach for quick explanations on technique. If not as warmed up as desired, the first round or so will be light enough to effectively loosen you up to be ready for the heavier later rounds.

This first potion of this team workout is for time, with a 25 minute time cap. It is likely that many teams will be treating this as an AMRAP instead of a task priority workout. If teams complete all reps, the scores will be 654/614. For teams that don’t finish, record total reps completed.

Teams of 3, splitting reps however desired…

For Time (25 Minute Time Cap):
2 Rounds
21 Bar Facing Burpees
21 Hang Squat Cleans 95/65
21 Chest to Bar Pullups OR 7 Bar Muscle Ups (your choice, 3:1 if combo)
21 Thrusters 95/65

75/55 Calorie Assault Bike

2 Rounds:
21 Bar Facing Burpees
21 Hang Squat Cleans 115/85
21 Chest To Bar Pullups OR 7 Bar Muscle Ups (your choice, 3:1 if combo)
21 Thrusters 115/85

75/55 Calorie Assault Bike

2 Rounds:
21 Bar Facing Burpees
21 Hang Squat Cleans 135/95
21 Chest to Bar Pullups OR 7 Bar Muscle Ups (your choice, 3:1 if combo)
21 Thrusters 135/95

then into…

25:00 – 35:00…

Find a team total 1 rep hang squat clean thruster!
(Add all totals together for 1 team score)

The weights on the barbell should be something that athletes are capable of completing at least 25+, 15+, and 10+ repetitions unbroken when fresh. it is ok if teammates are not using the same weights or doing the same pullups variation.

If unable to Bike, complete Equal Calorie Row.

For Mixed Teams, complete one of the following:
2 Guys, 1 Girl: 65 Bike
2 Girls, 1 Guy: 60 bike

If odd number- teams of 2 may work on a 20 minute clock, complete 15 reps of all movements, 50/35 bike. Then the strength portion would be from 20:00-30:00. Teams of 1 should join another team and shadow a person. Work when they work, rest when they rest.

Keep ‘Em Moving
This teaching point involves a good team effort and sense of urgency. It sounds simple, but the more time the pedals and handles spend moving quickly, the faster athletes will finish the bike. The challenge for everyone today is to keep these parts moving quickly. Starting strong and finishing strong helps accomplish this. If athletes stay on for too long, these implements will lose their speed and the next athlete will have to get them back up to speed. There is no need to get them back up to speed if they never slow down. Switch out fast and move fast.

Around the Bar
A big differentiator when moving from chin over bar to chest to bar pull-ups is patience. It is tempting to pull early to want to get to the bar. However, this often results in not making chest contact. Rather than starting the pull early, athletes have to press down on the bar and wait to pull their chest in. This press down with the lats allows them to get around the bar instead of staying under the bar.

Big Chest
What the chest is doing doesn’t matter in the chin over bar pull-up, but it matters a great deal in the chest to bar pull-up. We can gain an advantage by making a big chest. This means puffing the chest out by pulling the shoulders down and back. It’s going to look a lot like a big, confident posture. Pulling the shoulders down and back also makes the arms shorter, which means a lesser distance to pull with easier chest contact.

Bar Muscle ups are another variation the athlete can choose today who has an extremely good foundation in chest to bar pullups (7-10 consecutive) and wants to challenge themself with the next level up, outside of using chest to bar pullups while still keeping intensity high.
There is no middle ground on the workout though. Either complete CTB pullups or muscle ups. If your team completes a combination of both, CTB pullups will count 3:1 for bar Muscle ups or like wise 1 bar muscle = 3 CTB pullups if combined. (ex – 5 Bar Muscle ups + 6 CTB pullups = 21)

Scale pullups based on your ability level with…

  • Reduced Reps
  • 1:1 Pullups
  • 1:1 Jumping Chest to Bar or Jumping Pullups
  • 1:1 Banded Chest to Bar or Banded Pull-ups
  • 1:1 Ring Rows

Stay Tight
No wasted movement and tight movement is the name of the game here. There are 126 burpees total in the workout. If athletes are traveling further than they need to on each of these reps, it is likely that we are doing extra burpees without the reward. Let’s first focus on keeping the top of the head close to the bar during the burpees. On the jump over, athletes can also aim to jump with the feet close to the bar. Finally, the more rigid the body is during the whole movement, the faster it will be able to move. A car with loose tires doesn’t move as fast as one with tight lug nuts.

Meet in the Middle
The goal on both of our barbell movements is to meet the bar and not let it crash on the shoulders. Especially when trying to cycle reps quickly, it is common to see athletes try and dive to the bottom of the squat. If we get there before the bar does, it’s going to crash down on the shoulders, likely compromising position while making the weight more difficult to control. On the hang squat clean, let’s make sure to meet the bar at the height we pulled it to, riding it down into the bottom. On the thruster, we can focus on letting the bar hit the shoulders before the squat portion of the movement begins.

On all the movements today, athletes will likely benefit from switching after somewhere between 5-10 reps.

Smaller is sometimes better as it allows speed and effort to stay high. On the pullups and burpees, switching every 5 reps will undoubtedly be sustainable throughout the workout, more so than 7-10. These transitions are quicker than the barbell, so going smaller here is logical.

Early on on the barbell movements, 7-10 reps a piece is likely doable. These transitions take a little longer than the bodyweight movements, so a little bigger is better. Later on in the workout, switching after 3-5 reps at the heavier weights makes more sense.

As always on workouts like this, move fast and switch out before you start to slow down or struggle too much so a fresh body can get in there.

As for the 1 rep hang squat clean thruster, manage your attempts as you will be fatigued from the workout, trying to get heavy. Stay focused on technique. If you can stay tight, increase the weight and go for some bigger numbers!