Saturday April 30th
22.04.30
PARTNER WOD
INTENDED STIMULUS
Slower-paced workout to build upper-body strength and strength endurance, and recover from Manion.
While one athlete works, the other rests. Athletes will go back and forth for 2:00 at each station over 5 rounds. Their score is the total number of reps completed in 20:00.
Today’s workout is going to test your athletes’ upper-body muscular endurance. Their goal is to perform as many reps as possible. The sets they complete should be repeatable for the entire workout.
The weight for the bench press should be light to moderate. Athletes should use a load that allows them to perform 5-10 reps of the bench press throughout the entire workout.
Athletes should be able to perform 2-5 reps of L pull-ups throughout the entire workout.
RX
5 rounds for reps with a partner:
2:00 bench presses (135/75 lb)
2:00 L pull-ups
LEVEL 2
5 rounds for reps with a partner:
2:00 bench presses (115/65 lb)
2:00 band-assisted L pull-ups
LEVEL 1
5 rounds for reps with a partner:
2:00 bench presses (75/35 lb)
2:00 single-leg elevated ring rows
SKILL WORK
Post-workout:
On a 5:00 clock:
Max hanging hip touches with a partner
STRETCHING
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses
WHITE BOARD BRIEF
Target reps | 250+ reps
Today’s workout is a “you go, I go” style partner workout. While one partner is working, the other is resting. Athletes will go back and forth for 2:00 on the bench press and try to accumulate as many reps as possible. Once the 2:00 is up, athletes will follow the same pattern but with L pull-ups.
Athletes should perform at least 5 bench presses every time they pick up the barbell — anything less means the bar is too heavy. This weight should feel light to moderate, especially in the beginning.
The L pull-up is a challenging upper-body gymnastics movement. Athletes should be able to perform 2-5 reps every time they hang from the bar. Athletes who are modifying this workout should select a movement that will challenge them in the same way.
Advise athletes to pace this workout. They do not want to max out as many reps as they can each time. Instead, they should leave about 3 reps in the tank each time. This will allow them to prolong fatigue and keep sustainable sets throughout the entire workout.
Instead of athletes choosing a rep scheme, they may pick an amount of time to work. For example, an athlete may do as many reps as possible in :20 or :30. This way their body is telling them how much they can do rather than them trying to squeeze out forced reps.
