For time:
30 Toes-to-bars
5 Wall Walks
30 Overhead Squats, 95/65 lbs
20 Toes-to-bars
5 Wall Walks
20 Overhead Squats, 115/80 lbs
10 Toes-to-bars
5 Wall Walks
10 Overhead Squats, 135/95 lbs
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate intensity across the workout. Their core stability will be taxed heavily by all 3 of these movements, and the wall walks and overhead squats will test their shoulders.. Athletes should be purposeful with their rest time during wall walks due to increasing shoulder fatigue across the workout. Do not be tempted to go too fast on wall walks, resulting in no reps.
Chipper style workout, so make sure athletes know not to come out hot.
WORKOUT STRATEGY & FLOW
Overhead Squats: The barbell should be taken from the floor. Athletes should perform overhead squats if they have the appropriate mobility without heavily compromising positions and should show good form without having to get weight on the bar to get them in a good position.” If you can’t adequately perform the movement with a PVC/empty bar, you shouldn’t add weight to the movement. Athletes can either snatch the bar overhead or clean and jerk, transfer to the back, widen the grip, and jerk overhead. Once overhead, athletes should focus on keeping arms actively pressing into the bar to keep the bar in a stable, mid-foot-oriented position throughout the lift. Breathing in at the top of the movement and breathing out coming out of the squat will assist in stability and core engagement. If an athlete cannot perform overhead squats, allow them to modify to a front squat. Weight should range from ~50% on the set of 30 reps to ~60% on the 20s. The heaviest weight selected should be able to be completed in a set of 10 unbroken reps (~70%).
4 rounds for quality of:
15 Strict AbMat Sit-ups
30 Flutter Kicks
10 Landmine Windmills
Plank Hold, 1 min
Single Arm Dumbbell Overhead Carry, 30 m
For Quality:
4 Rounds
15 Strict Abmat Situps (no arms)
30 Flutter Kicks (each side)
10 Landmine Windmills (each side)
60 sec plank
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
*Rest 2:00 b/t sets
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