TUESDAY
| Strength
For load: 5-5-3-3-1-1-1 Deadlifts *Perform a new set every 2:00
Today’s lifting should see beginner lifters learning and mastering the fundamentals with lighter weights whilst intermediate and advanced athletes may start at approximately 60% 1RM and increase across sets to a heavy set to finish the day. |
| WOD
3 rounds for time 16 min cap: 13 Dual DB hang clean-and-jerks 2×15/10kg 9 Ring muscle-ups 400m Run
Rx+: 2×22.5/15kg Active: 2×12.5/7kg, Jumping RMU Lifestyle: 1×12.5/5kg, low-ring toe-assisted ring muscle-ups
The workout should see DB weights lighter than a standard dual DB workout that allows unbroken sets across one, if not all three rounds. Ring muscle-up options should allow 1-3 sets across rounds, even with significant grip and pressing fatigue, from the DB work. Runs should be able to be completed inside 2:00, else distances should be reduced. |