6 Rounds- Start a round every 4 min
Rounds 1 and 4=8 Burpees Over Rower400/300m Row8 Burpees Over Rower
Rounds 2 and 5=10 Alt Hang DB Snatch (50/35lbs)400/300m Ski10 Alt Hang DB Snatch (50/35lbs)
Rounds 3 and 6 =5 Strict Pullups5 Regular Kipping Pullups (no butterfly)20/15 Cal Echo Bike5 Toes to Bar5 Hanging Knee Raises
(3:00 CAP each round)
WODprep Workout Strategy & Tips
Warm-up (10 minutes): Today’s Workout focuses a lot on rig work, dumbbells, and machine work. The grip will be tested. Warming up using wrist, forearm, and arm circles would be ideal. Spend some time on the rower to warm up, and use kip swings, active hangs, and scapular pull-ups to warm up your bar work.
Stimulus: This is testing variance, or how your body can adapt to changing movements in between rounds as you cumulatively get tired.
Strategy: Your Focus today should be trying to match your rounds. When you revisit the first piece in round 4, aim to get the same score. Move steadily, and make sure you finish under the 3:00 cap
- Burpees over Rower- chest to deck, stay low to the ground, and keep your breathing under control!
- Alternating Dumbbell Hang Snatch- Remember that this is a snatch and not a swing, keep the Dumbbell close to your body when performing the snatch. We are alternating hang reps, so try to switch hands at either the overhead position or on the way down. You can also switch at the hips.
- Ski- The key to the Ski erg is short but full strokes. Imagine yourself skiing. Arms up high, locked arms as you drive down leading with your chest, and then finish with your arms, aiming to bring your hands to your pockets.
- Traditional Kipping Pull-ups- Today we are taking it old school, and using the traditional C-Kip. Make sure you keep tight positions and push away from the bar.
- Toes to Bar and Knee Raises- We have toes to bar and hanging knee raises for our other bar movements. Hop on the bar in a tight hollow position into your arch. When you go to initiate the movements, press down into the bar before moving your legs. This will help engage your lats. For hanging knee raises, drive your knees together and raise them above your chest. For Toes to Bar, press down and back on the bar as you raise your toes to get either to the bar or as high as you can while still maintaining a good kip rhythm.
Check out this comprehensive guide on kipping, complete with drills and progressions to practice along the way!
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