After each athlete has completed 4 rounds, complete:
30 Synchronized Alternating Single Arm Devil Press
Notes
Event 2 Score: Total time for your team to complete the prescribed work.
Event Flow
At the call of “3,2,1,go…” the first athlete will begin running, rowing, or biking and then complete 20 goblet squats. When the first athlete finishes the round, the second athlete will begin a round. This pattern continues until each athlete has finished 4 rounds of running, rowing, or biking and squats. As soon as the second athlete finishes the 8th round (4th individual), both partners will begin working on the synchronized single arm devil press. The clock stops when the 30th rep is locked out overhead.
Movement Standards
If there was an “Rx weight” to be written for this workout, it would be 50/35. You are required to use the weight that you would use in class given that “Rx weight.” The intended stimulus is that you can maintain unbroken sets of 20 reps on the squats and a continuous pace on the single arm devil press without more than 1 or 2 quick breaks.
We are working on the honor system here. Be honest with us and yourself. Don’t lighten your load so that you can be at the top of the Solidarity Virtual Team Series leaderboard.
Run, row, or bike
You may choose to run 400m, row 500m, or bike erg 1000m.
Whichever variation you choose, you must stick with for all 4 rounds.
Goblet Squats
The rep begins with the athlete standing at full extension of the knees and hips, holding the dumbbell against the chest.
At the bottom of the squat, the athlete’s hip crease must pass below the knees.
The rep finishes with the athlete standing at full extension of the knees and hips, holding the dumbbell against the chest.
The athlete’s elbows may not touch the knees at the bottom of the squat.
Synchronized Alternating Single Arm Devil Press
The rep begins with both athletes at the bottom of the burpee with chests and thighs in contact with the ground simultaneously.
The rep finishes with both athletes standing at full extension, holding the dumbbell locked out overhead simultaneously.
You must alternate arms every rep.
You may jump or step back into the burpee and jump or step up out of the burpee.
You may perform a snatch or clean and jerk during the ground to overhead in the devil press.
Max -1 Strict Pull Ups
Rest :20
Max Strict Pull Ups
Rest :20
Max Strict Pull Ups
Rest 3:00 between sets
Notes
Today’s strength is strict pull ups. You will begin with a set of strict pull ups, stopping 1 rep shy of failure. After :20 of rest, you will hop back up to the bar and complete as many strict pull ups as possible. After another :20 of rest, perform one more max effort set of strict pull ups. You will then rest 3:00 and complete the above one more time. Aim for at least one more rep each set than last week.
If you do not have at least 5 strict pull ups, you may perform the same format with ring rows or band assisted pull ups.
Push Up Strength
3 Sets
3-5 Push Ups @ 50X1
Rest :10
4-6 Push Ups @ 20X1
Rest 1:00
Notes
Part 2 of today’s strength is tempo push ups. You will complete 3-5 push ups with a :05 negative and :01 pause between reps. You will then rest :10 and complete 4-6 push ups with a :02 negative and :01 pause between reps. Then rest 1:00 and repeat for 3 total sets.
If you are holding perfect positions and tempo, shoot for the higher end of the rep range. If you fall off the tempo or your positions deteriorate, stop. If you are not within the given rep range before this happens, elevate your hands.
Conditioning
For time:
400m Run
15 Clean and Jerks
400m Run
45 Wall Balls
400m Run
15 Clean and Jerks
400m Run
20:00 time cap
Notes
Today’s conditioning is a chipper with running, clean and jerks, and wall balls. Your score is the total time to complete the prescribed work or the number of rounds and reps completed under the 20-minute cap.
The runs should take no longer than 2:30 each time. Adjust the distance to 300m if you think you’ll take longer than 2:30.
The clean and jerks should be done at a weight that allows you to complete the 15 reps in under 2:00 each set. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, choose a weight that allows you to complete the 15 reps in 2-3 sets at the most.
The wall balls should be completed in 2-3 quick sets. Choose a lighter weight that allows you to maintain bigger sets. If you do not have a wall ball, substitute light thrusters.
Today’s workout involves tempo deadlifts for load, max bar facing burpees, and max calories. Your score will be the lowest number of burpees and calories combined achieved in any of the 5 rounds.
Each deadlift will be performed with a :02 descent, no pause on the ground, and :01 pause between reps. The :20 interval affords you time to complete 5-6 reps at this tempo. Choose a weight that allows you to complete the 5-6 tempo reps across all 5 rounds, maintaining perfect positions. If you were here for last week’s deadlifts, it should be a similar weight.
After the deadlifts, you will have :10 to prepare for your burpees. The 1:00 of work should be a hard effort, but try to stay consistent across all 5 rounds.
After the burpees, you will have :10 to prepare for your calories. Try to stay consistent here across all rounds as well.
Midline
8 Rounds
:15 Hollow Rocks
:15 Rest
Notes
Today’s midline work is hollow rocks. You will work for :15 and rest for :15 for 8 rounds. Maintain a strong hollow body throughout. You want to be rolling on your lower back, keeping your midline engaged. Tuck one or both legs in, and/or bring your arms in as needed.
Today’s conditioning is 4 rounds of 5-minutes of work with 90-seconds rest between rounds. Your score is the lowest number of rounds and reps completed.
The calories should take about 1:30 or less each time. If you do not have a machine, substitute a 200m run.
The shoulder to overhead should be performed in 1 or 2 sets each time. I would recommend using a weight that allows you to cycle push jerks quickly.
The box jumps should be done to a height where you will not hesitate between reps and remain safe throughout the workout, no matter how tired you are.
2 Power Cleans with a :03 pull from the ground to position 2.
Notes
Today’s strength is power cleans. You will complete 2 reps at the top of every minute for 10-minutes. Each rep will be performed with a :03 pull from the ground to position 2. You may choose to build throughout the 10-minutes or stay at the same weight across all rounds.
During the tempo pull, focus on keeping your big toes on the ground for balance and ensure the knees get back so the bar can travel straight up. Then drive vertically through extension.
Conditioning
5 Rounds for time:
50 Double Unders
12 Pull Ups
12 Dumbbell Box Step Ups
15:00 time cap
Notes
Today’s conditioning is 5 rounds of double unders, pull ups, and step ups. Your score is the total time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The double unders should take about :30 to complete. Adjust the number of reps or substitute single unders as needed.
The pull ups should be completed in 1 or 2 quick sets. Any style is acceptable. If you do not have at least 5 unbroken strict pull ups, substitute jumping pull ups or ring rows. for safety and to keep yourself within an appropriate time domain.
The step ups should be done with one dumbbell and you may hold it however you want. Choose a weight that allows you to complete all 12 reps unbroken throughout the 5 rounds.
