23.2.2024 For time x 2 Workout
A) 5 Rounds for time
4 Squat cleans @ 84/61kg
8 Bar muscle-ups
16 GHD sit-ups
Time cap. 15:00
-Rest 2:00-
B) 3 Rounds for time
8 Shoulder to overheads @ 84/61kg
16 Bar-facing burpees
80 Double-unders
Time cap. 12:00
acing. Push to a threshold pace on both pieces that allows you to manage your rest and fatigue appropriately in order to sustain your pace
Strategy. Begin each round of Part A with just steady, fast singles on the squat cleans. You can push for TnG reps on the final round if you feel good and can keep to your plan on the muscle-ups and GHD sit-ups.
Target to keep each set of bar muscle-ups and GHD sit-ups to minimal sets (unbroken if possible). If you know you will need to split up a set, have a plan for how to break things up and stick to it.
The rest is short before part B, so do your best to keep active while you recover as much as possible in the 2-minute window.
You will be fatigued going into part B, and the combo of movements will put a lot of stress on the shoulders. While you want to keep the shoulder to overhead to as few sets as possible, you also want to avoid getting to a point where you need large breaks or even going to failure. If you are confident you can keep your sets unbroken, then plan to hang each round, otherwise break the shoulder to overhead into a couple of sets in order to keep your pace.
Keep a steady pace on the burpees that will allow you to transition right to the jump rope once complete. Stay as relaxed as possible on the double-unders and try and get your breathing under control a bit before moving back to the bar. Take short rests if you feel it necessary to conserve your shoulders and to ensure you can get back on the bar quickly. The final round is where you should push to your limits on the burpees and double-unders
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Barbell → 84/61kg to 61/43kg
Bar muscle-up → Reduce reps (5 to 7 reps) → Chest-to-bar or regular pull-ups (8 to 16 reps)
GHD sit-up → GHD sit-up to parallel
Double-under → Reduce reps (50 to 70 reps)
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