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Close Grip Bench Press
Build up to a heavy set of 3. Rest 2:00
- Take 5-7 sets.
5 Rounds, Rest 1:00 Between rounds:
30/24 Calorie Row
10 Hang Power Cleans (115, 75)
Rx+: (32/25 Cals. / 135/95 / 10 Ring Dips per rd in place of Push-ups)
*Please be sure to scale this workout appropriately. If you look at this workout, plan out how you're going to attack it, and then do the math on how long each round should be taking you...you'll notice that you have to be moving pretty quickly and consistently for this one.
This is how you should look at this workout:
Rounds = Should be done sub-3:00 (ea), or you did not scale appropriately. The rest is there to not just catch your breath, but to let your arms deflate more than anything so that you can give the same level of output each round (or as close to the same as possible).
Row = Consistent, aggressive pace. NO MORE than 1:30 to complete each round. If it will take you longer, adjust the calories to make them appropriate for you.
Hang Power Cleans = Completely dependent upon the person's level. For some, this will take about 12-15 seconds. For most, this will take a solid 30+ seconds. The goal is to be light and fast, working on fighting that forearm burn right after the calorie row.
Push-Ups = This is where the workout might end up tailing off a bit. the first couple rounds or so you should be choosing a variation/angle of the push-up that allows you to be steady, and as close to UB as possible. As the rounds accumulate, so will our chest and triceps fatique. Fight through these each round and hang on towards the end.
Rx+ = Your round time goals are the same. So if you are selecting to do this option, please be sure you are still getting the same stimulus that we are going for. You should not be struggling through each round. You should still be pushing yourself accordingly, and fighting through those Ring Dips each round.