Every 3:00 Complete5 Power Cleans @65-70%5 Bar Facing Burpees7/5 Cal Bikex 4 RoundsRest 3:00Every 3:00 Complete5 Push Jerks @ 65-70% (bar from the rack)7 Box Jump Overs30/24 1 big set of UB C2B
x 4 Rounds
WODprep Strategy Top Tips:
This workout is a test of technique under fatigue. Here’s how to get the best of your form.
Power Cleans:
- Setup: Start with your feet shoulder-width apart, grip the bar just outside your knees.
- First Pull: Keep your back straight, chest up, and engage your lats as you lift the bar off the ground.
- Transition: As the bar passes your knees, explode your hips forward and shrug your shoulders.
- Catch: Drop into a quarter squat and quickly rotate your elbows around the bar to catch it on your shoulders.
- Stand Up: Stand up with the bar, keeping it close to your body.
Bar Facing Burpees:
- Efficiency: Focus on efficient movement rather than speed. Maintain a steady pace.
- Jump Technique: Use a two-foot takeoff, landing with both feet at the same time.
- Smooth Transitions: Minimize the time spent transitioning from the burpee to the jump over the bar.
Assault Bike (Calories):
- Consistent Pacing: Maintain a consistent pace to sustain energy across all rounds.
- Efficient Technique: Focus on smooth pedal strokes rather than all-out sprinting to conserve energy.
Push Jerks:
- Setup: Bar rests on your shoulders, hands just outside your shoulders.
- Dip and Drive: Dip your knees slightly and then explosively extend your hips and knees to drive the bar overhead.
- Lockout: Fully extend your arms and lock out your elbows overhead.
- Recovery: Control the bar on its way down to your shoulders.
Box Jump Overs:
- Consistent Height: Choose a box height that allows you to maintain a consistent rhythm.
- Two-Footed Jump: Use a two-footed takeoff for efficiency.
- Land Softly: Absorb the impact by bending your knees upon landing.
Chest-to-Bar Pull-ups:
- Grip: Find a grip that minimizes fatigue over multiple rounds.
- Kipping Technique: Utilize a kipping motion to efficiently cycle through reps.
- Breathing: Establish a breathing rhythm to avoid early fatigue.
Are you getting stuck from getting your chest to the bar? Are you wanting to develop the strength to do chest to bar pull ups? In this video Coach Ben gives three simple drills to develop the strength you need to do chest to bar pull ups.
Want to go to the next level and be the best in the gym? Check out our awesome resources:
FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY)WODPREP ACADEMY (Join to access every WODprep course in existence!)
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