World Fitness Project – Tour 1 – Event 1

5 Rounds for time
600m Run
6 Ring muscle-ups
6 Snatches

Snatch weights.

Pro – 75/52 kgs
Challenger – 66/45 kgs
Other options – 56/38.5kg, 47.5/32.5kg

Time cap. 24:00

Overview. The first workout of the World Fitness Project Tour 1 taking place this week in Indianapolis! For athletes competing, this is primarily about how fast a run pace they can maintain. However, the muscle-ups and snatches will add up and you’ll need to plan your strategy with all three movements in mind.
Strategy.
Part A – Your primary goal is to maintain a steady pace and stay consistent with your run. A good starting point for the run is your 5km pace (so you don’t start off too fast). Then, after the 1st round, you can see what you can hold on to.
The muscle-ups are ideally done in unbroken sets, but break to two sets if needed. The snatches are likely drop-and-go singles. The sets on both movements are small, so your job is to keep moving so you can get back on the run. Use the start of the run to bring your heart rate down a bit (as needed), then build back to your target pace.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest). You can also set this up to mimic the actual workout at WFP Tour 1 by using the floor plan you can find here .

Debrief.
– How was your pacing on the runs?
– Were you able to hold onto unbroken MU sets?
– How did you break the snatches? Were you happy with your rests between sets/reps?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run → 600m Row/SkiErg, 1200m BikeErg
Ring muscle-ups → reduce reps (4/round) → Bar muscle-ups → 12 Chest-to-bar or regular pull-ups
Snatches → See options under workout