Specific Warm-Up:
2 sets:
2 pause overhead squats
4 overhead squats
– Build in load to workout weight.
BENCHMARK WOD: COMMUNITY CUP WORKOUT 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (65/95 lb)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
– Your score is the total number of reps completed.
Intermediate:
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
10 toes-to-bars
10 overhead squats (55/75 lb)
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
– Your score is the total number of reps completed.
Beginner:
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
10 sit-ups
10 overhead squats (35/45 lb)
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows (angled)
– Your score is the total number of reps completed.
Movement scaling options:
Toes to bar: Reps, hanging knee raises, sit-ups
Overhead squat: Reps, load
Row: Volume, equivalent calories of bike or ski
Pull up variation: Bar muscle-ups, chest-to-bar pull-ups, pull-ups, ring rows (angled)
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats