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Tuesday 09122023

WARMUP


Strength

Front squats

5x5

INTENDED STIMULUS

  • All sets 70% or greater of 1-rep max front squat.

  • Hold a heavy load across all 5 sets. Beginner athletes can build heavy across the 5 sets in 5 to 10-lb increments.

  • Rest 3:00 between sets.


WOD

RX

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (75/115 lb)

INTERMEDIATE

AMRAP 12:

9 ring dips

12 sumo deadlift high-pulls (65/95 lb)

BEGINNER

AMRAP 12:

12 foot-assisted ring dips

12 sumo deadlift high-pulls (45/65 lb)


SKILL WORK

Rest, stretch, recover.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 5-8 rounds.

  • Ring dips and sumo deadlift high pulls in 1-3 sets each.

  • Less than 1:00 of work on each movement.

  • Complementary movements that target the shoulders.


ALTERNATE WORKOUT

At-home option:

AMRAP 12:

12 push-ups on DBs

6 right-arm DB sumo deadlift high pulls (35/50 lb)

6 left-arm DB sumo deadlift high pulls–

Use one DB for the sumo deadlift high pulls and two for the push-ups.

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