“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
For time: 3 rounds of:
7 Deadlifts, 115/85 lbs
7 Toes-to-bars
7 Push Press, 115/85 lbs
— then — Row, 700/500 m
— then —
3 rounds of:
7 Deadlifts, 115/85 lbs
7 Toes-to-bars
7 Push Press, 115/85 lbs
— then — Row, 700/500 m
— then —
3 rounds of:
7 Deadlifts, 115/85 lbs
7 Toes-to-bars
7 Push Press, 115/85 lbs
WORKOUT BRIEF
DESCRIPTION
This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
You’ll complete all 63 reps before advancing to the rower
The intended time range for this piece is between 12-20 minutes
BARBELL MOVEMENTS
The barbell movements today are designed to be completed ideally unbroken
Use one weight for both lifts based off the more challenging movement – the push press
This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
The deadlift will feel relatively light compared to the push press
Note that there is NO re-bend of the knees after extension in the push press
TOES TO BAR
Choose a number for toes to bar that you can complete ideally unbroken throughout the workout
If you’re on the fence about 7 unbroken reps, consider reducing the reps or choosing a variation from “modifications”
ROW
If you’re short on rowers, stagger heats by 4 minutes
MODIFICATIONS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows, Chest, Waist
Strict Toes to Bar (4)
Toe Raises
Weighted AbMat Sit-ups
ROW
600/400 Meter Run or Ski Erg
1200/800 Meter Bike Erg
40/30 Calorie Assault or Echo Bike
500/350 Meter Air Runner
DEADLIFT
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
Single Kettlebell Deadlifts (Between Legs)
PUSH PRESS
Double Dumbbell Push Press
Single Dumbbell Push Press
Hand Release Push-ups
STRATEGY
NON-ROWING MOVEMENTS
With just 7 reps at each station, unbroken sets are likely the way to go
Instead of breaking these up, we can adjust the transition time based on how comfortable you are with these 3 movements
If you are confident with unbroken sets throughout, speeding up your transition between movements can help you clear each round a little faster
If you are less confident, taking your time to ensure unbroken sets will be the better option
With the 3 rounds of 7-7-7 repeating itself multiple times in the workout, let’s look to keep our fastest 3 rounds within about 10 seconds of our slowest 3 rounds
ROW
Let’s move at a respectable pace through these rows, while finding a speed that supports our strategy on the bars
For men, the difference between holding a 1:50 pace and a 1:45 pace can be a lot of energy, but only about 7 seconds at the end of the 700 meters
For women, the difference between holding a 2:05 pace and a 2:00 pace can also be a lot of energy, but only 5 seconds at the end of 500 meters
This time lost on rowing speed can easily be gained back with a fast transition from the rower to the first set of 7 deadlifts
Instead of flying through the rower and taking a long break before picking up the barbell, row at a pace that allows you to pick it up immediately and execute on your plan for the non-rowing movements
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