Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (3 Rounds for calories)
3 SETS
6:00 Cal Bike*
*Nasal Breathing Only. Following the pacing guidance below…adjust as needed to match the intended stimulus.
2:00 EZ (55-60 RPM)
2:00 Moderate (60-65 RPM)
2:00 Uncomfortable (65+ RPM)
-Rest 3:00 b/t Sets-
(Score is Each Set of Cals)
GOAL: EFFORT | RPE 6-7 — Continuing to fine tune our aerobic conditioning. Goal hear is to dial in your paces and better understand your own capacities within these ranges. Adjust the RPMs as needed to hit the intended stimulus.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
50 Singles
10 Scap Push-ups
10 Scap Pull-ups
50 Singles
Into…
2 ROUNDS
20 Hollow Rocks
10/10 Marching Glute Bridges
10 Windshield Wipers
Into…
1 ROUNDS
15 Supinated Band Pull-Aparts
10 Pass-throughs
*Optional Cooldown (Post Workout Recovery)
5:00 Foam Roll Lats + Calves
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups + Strict RMU Transitions
*Drill Suggestions…
False Grip Ring Row
False Grip Kipping
Jumping False Grip Transition
Kipping Hips to Ring
(No Measure)
Workout
“ANNIE-UP” (Time)
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups*
*GHD Optional
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Lats + Calves
(No Measure)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1-1-1)
3 SETS
Clean & Jerk 1-1-1*
*Quick singles. No more than :10 between each rep. Use the same weight within each set. Athlete choice for Power or Squat. Follow the loading plan below.
SET 1 – Mod-Heavy
SET 2 – Mod-Heavy+
SET 3 – Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
GOAL: HEAVY | RPE 6-7 into 8-9 — Think of these three sets like this…1.) I def got this aka these are my safety lifts; 2.) these are challenging but I’ve hit these before…90% sure I’m good; and finally, 3.) these are heavy and a bit of a gamble but within the realm of reality.
