Warmup:
500 m row
Mobility:
CS/Dynamic stretch
B warmup:
Workout warmup:
Combination of:
RKB swings
KB thrusters
KB snatches
get heart rate up, row run...
Chin over pull ups
Ring rows
Workout:
WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS Rx’d:
(Ages 16-54) Men use 100 lb. Women use 65 lb.
Scaled: (Ages 16-54) Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15: Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15: Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+: Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+: Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups
WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb., perform jumping chin-over-bar pull-ups Women use 45 lb., perform jumping chin-over-bar pull-ups Teenagers 14-15: Boys use 65 lb., perform chin-over-bar pull-ups Girls use 45 lb., perform chin-over-bar pull-ups Scaled Teenagers 14-15: Boys use 45 lb., perform jumping chin-over-bar pull-ups Girls use 35 lb., perform jumping chin-over-bar pull-ups Masters 55+: Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups Scaled Masters 55+: Men use 45 lb., perform jumping chin-over-bar pull-ups Women use 35 lb., perform jumping chin-over-bar pull-ups