Aug 2, 2021
Conditioning
Every 6:00 for 5 rounds
- 10 Box Jump Overs
- 2 Rope Climbs
- 10 Push Ups
- 2 Rope Climbs
- 10 Box Jump Overs
4:00 time cap each interval
Notes
Today’s conditioning is 5 rounds of box jump overs, rope climbs, and push ups. You will complete a new round every 6-minutes. There is a 4-minute time cap on each round. Your score is the sum total time from all 5 rounds.
The box jump overs should be done to a height that allows you to jump without hesitation and remain safe throughout the workout.
A round of 2 rope climbs should not take more than 1-minute to complete. Adjust the target height, number of reps, or substitute hanging knee raises or rope lowers. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
The push ups should be completed unbroken each round. You may do your push ups with your hands elevated on your box if you do not think you can maintain sets of 10 from the ground.
Aug 1, 2021
Strength
Deadlift
- Build to a heavy set of 5 @ 41X1
- Drop 15% and perform 2 sets of 5 @ 20X1
Notes
Today’s strength is deadlifts. You will begin by building to a challenging set of 5 reps with a tempo restriction. That tempo requires each rep to have a :01 pause at lockout, :04 negative, and :01 pause on the ground between reps. Once you have found your heavy set of 5, you will take 15% off the bar and perform 2 more sets of 5, this time with a slightly faster tempo. These reps will have a :01 pause at lockout, :02 negative, no pause between reps.
Pay close attention to the tempo as you build in weight. If you cannot maintain that slow descent with good positions, you have gone too heavy. It should take around 5-7 sets to build from the empty bar to your heavy set of 5.
Conditioning
August 2021 Benchmark Workout
For time:
- 10 Wall Walks
- 25 Toes to Bar
- 40m Dumbbell Front Rack Walking Lunge
- 25 Toes to Bar
- 10 Wall Walks
10-minute time cap
Notes
The benchmark workout for August 2021 is a chipper. This workout is about your endurance with 2 different gymnastics exercises that sandwich a longer lunge. Your score is the time it takes to complete the prescribed work or the number of reps completed under the 10-minute time cap.
The wall walks should take no longer than 2-minutes to complete on either end of the workout. You may adjust the number of reps or the target height for each rep if you cannot complete 10 reps in under 2-minutes.
The toes to bar should take no more than 4 sets to complete. Adjust the number of reps or substitute knee raises or sit ups.
The lunge should be done with a moderate weight that allows you to complete at least 20m unbroken and maintain a soft touch of the knee each rep. You must keep your fingers around the handle of the dumbbells while it is in your front rack. You are not allowed to sit them on your shoulders and place your hands on the head of the dumbbells.
