Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Ring Muscle-Ups
30′ Back Rack Lunges (135/95)*
15′ HS Walk*
*Each 5′ interval is 1 Rep. Total of 3 Reps per 15′ interval.
(Score is Rounds + Reps)
GOAL: EFFORT | Skill-based conditioning workout. This is a workout where you can’t afford to lose any ground in missed reps, transitions, or roadblocks. The fittest will CRUISE through this workout…the limiting factor will be how hard can you push without the skills degrading. For athletes still working on these skills, damage control is the name of the game — don’t get frustrated. Two ways to approach this workout: 1.) If this were an Open workout…how could you maximize your score; and 2.) How can you adjust this workout to get the best training stimulus?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (8:00 Cap)
200m Run
:30 Tuck Hold
10/10 Lateral Step-Ups
8 Push-Up to Pike Position
10 Barbell Sumo Good Mornings
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (24/20)
20 Sumo Deadlifts (185/135)|(135/95)*
10 Handstand Push-Ups
-Rest 2:00 b/t Sets-
*The Sumo Deadlift reps decrease by 5 each Set.
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.
BB1: (185/135)|(135/95)
BB2: (225/155)|(155/105)
BB3: (255/175)|(175/115)
BB4: (275/185)|(185/135)
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/47.5)
KG BB3: (115/79)|(79/52.5)
KG BB4: (125/85)|(85/60)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Down Dog
5:00 Foam Roll Hamstrings
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No additional Strength. Get after the GPP portion with the class or a few buddies!