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

EMOM 16

1) 4-8 SB cleans + 10m SB bearhug carry @ see options
2) 2-4 Rope climbs
3) 2-4 Handstand walks,7.62m
4) Rest

– Rest 5:00 before part B –

B) EMOM 16

1) 12-16 steps, DB Overhead walking lunges @ see options
2) 15-25 GHD sit-ups
3) AMRAP Double-unders
4) Rest

Weights.
SB cleans → 90/68kg, 68/45kg
DB OH WL → 2 x 32.5/22.5kg , 2 x 27.5/20kg, 2 x 22.5/15kg

Overview. The primary focus of these sessions is your movement-specific work capacity. Throughout the block, we’ll tackle challenging movements in these EMOM formats. Your goal is to A) move well, B) build movement volume, C) build movement cycle speed.
Adaptation. Improve your movement-specific work capacity. Improve durability.
Effort. 3:00 on / 1:00 off for 4 rounds each @ steady grind.
Feel. Each EMOM should be a challenging grind where you can still keep moving (RPE 7-8.5/10). Aim to maintain your repetitions throughout.

Debrief.
– How did you find these movements for you? Which ones were easier and which ones more challenging? Why?
– Were you able to keep a steady grind through each piece?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

SB cleans → Dual KB clean and jerk @ 2 x 32/24kg or 24/16kg
Rope climb → Pull to standing from the floor (4-8)
HSW → 4-8 Wall walks
GHD sit-ups → GHD sit-up to parallel
Double-unders → Speed rope skips

Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 5 (H5) @ 3 RIR (80-84%)
+
2 x 6-8 @ 85-90% H5
+
1 x AMAP @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 5 (H5) @ 3 RIR (82-86%)
+
2 x 6-8 @ 85-90% H5
+
1 x AMAP @ Bodyweight

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Build to a heavy 5 (H5) @ 3 RIR (around 80-84%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ 85-90%H5
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Notes (A2).
– Build to a heavy 5 (H5) @ 3 RIR (around 82-86%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ bodyweight
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

FOR TIME:

3rounds:
20 ghd sit up
15 ohs @60/40kg

• rope climb

1round: 5 rope climb
2round: 3 rope climb
3round: 1 rope climb

TARGET UNDER 10MIN, TIME CAP 12MIN

Warm Up
Mobility as needed and then
2-3 sets of
15/12 calories of running or rowing
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats

Metcon (all with 70-80% effort)
AMRAP 7
200m run
5-7 strict or kipping pull ups
rest 3 min
AMRAP 7
200m run
10-14 push ups
rest 3 min
AMRAP 7
200m run
15-21 air squats

Accessory Work/CF Set
3 sets for quality
6+6 db snatch
rest 15-30s
6-12 kipping hspu
rest 15-30s
6+6 single arm db oh lunge walk steps @rx db
rest 2-3 min bwn sets

2-3sets:

12+12 seated press
10-15 snowangel

Partner Workout

EMOM 10mins
Even : Syncro Cindy with ( clapping alt push up)
Odd : Syncro goblet squat bottom Hold 30” @24/16kg

3 mins rest

For time
3 mins ON / 1 min OFF

Complete 16 rounds (relay style)
24 Double Under
6 Dual Kb thruster @2x24/16kg
3 burpee box jump overs@60/50cm

Timecap : 19 mins

12 sets of Snatch
Set 1: 3 @65% 1RM Snatch
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 2 @70%
Set 5: 2 @75%
Set 6: 1 @80%
Set 7: 1 @75%
Set 8: 1 @80%
Set 9: 1 @85%
Sets 10-12: 1 @85-85+%
- Rest as needed btw sets

6 sets of Pause Snatch Balance:
Sets 1-3: 2 reps
Sets 4-6: 1 rep
- Start @65% 1RM Snatch
- Pause at the bottom for 3sec
- Rest as needed btw sets

Kyykky 3x8x65%

SJMV 3x12x30-40%

Reisikoukistus 5x10-15