“Onesies”

We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. Blast music, celebrate new records, and have fun. The format is a little different than a typical day. We’ll open up with the WOD Brief and a big group warmup, making sure that athletes feel prepared to tackle to work in front of them. With the weightlifting portion having the potential for the heaviest load, we will allot the most time there, giving 20 minutes for athletes to slowly build their way up to a 1RM. The gymnastics portion will be 10 minutes as those movement are quicker to execute and quicker to fatigue. The final conditioning piece tends to be the most intense.15 minutes here in order to give time to run multiple heats, which helps with equipment shortage and increases the energy.

Wanting to give athletes enough time on each section and with athletes having their choice on many different movements, there will not be enough time to individually go over every movement. Most of the coaching today will happen individually as athletes are in the warmup or early stages. One message we want to ensure is conveyed is the balance between effort and safety. Demonstrating proper spotting techniques and correcting faulty movement early will give athletes the proper foundation to push hard while staying unharmed.

Athletes Choose 1 From Each Section:

15:00-35:00 Weightlifting

The first few sets of the weightlifting portion should be spent with very light weight, focusing on proper movement over speed. Performing anywhere between 3-5 reps with these lighter loads will allow athletes to better warm themselves up. As the weights start to increase, single repetitions with longer rests will ensure that athletes are recovered enough to hit the next weight.

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift

1RM Bench Press

1RM Back Squat

35:00-45:00 Gymnastics

The gymnastics portion may require some modifications as many athletes may not be able to perform a strict pull-up, ring muscle up, or strict handstand push-ups. Athletes can absolutely attempt to get their first repetition on any of these movements. However, if they feel like they want to get more out of this time, it is ok to do multiple or to test other movements such as Banded Pull-ups, Ring Rows, Strict Ring Dips, Banded Strict Ring Dips, Push-ups, etc.

Athletes Choose 1 From Each Section:

Gymnastics

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

45:00-60:00 Conditioning

The conditioning potion is meant to be a maximal effort. Grouping athletes up and creating multiple heats only adds to the energy. However, with this one this is some strategy involved. Just like it wouldn’t make sense for an athlete running a 400 Meter Time Trial to make their first 100 as fast as possible and then slow down greatly, coming out too fast doesn’t lead to best scores here. Rather than going fastest, slowing in the middle, and sprinting the end, athletes can make it their goal to come out fast, go a little faster in the middle, and finish at their fastest pace.

Athletes Choose 1 From Each Section:

Conditioning

1 Minute Bike Calories

500 Meter Row

(ComptrainClass 2.1.18)