WOD
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @ 70%
Set 4: Max Reps @ 80%
DESCRIPTION & STIMULUS
- The set at the assigned percentage is meant to be a max repetitions set performed to technical failure. Technical failure can be identified by a deviation from proper mechanics or a slowing in bar speed.
- Record the load used and add the number of reps completed in your notes.
- Warm up and working set builds are based on coach or athlete discretion
21 Pull-ups
42 Double Unders
21 Front Squats
42 Double Unders
18 Pull-ups
36 Double Unders
18 Front Squats
36 Double Unders
15 Pull-ups
30 Double Unders
15 Front Squats
30 Double Unders
Barbell: (115/85)
Time Cap: 15 Minutes
DESCRIPTION & STIMULUS
* In part 1, we’re getting started with a new micro cycle within the max repetitions strength cycle. In the cycle we’re continuing to target “technical” failure and not actual reps to full failure. Athletes should target 6-12 reps at 80% of their 1RM. In part 2 we have a fun couplet and unique format. In this workout athletes should manage their effort on the front end so that they can increase their pace as the volume begins to drop.
* Score | Time to complete work
* Pull Ups | 3/2/1 sets respectively
* Front Squats | Light load. 3/2/1 sets respectively
* Double Unders | :60/:45/:30 respectively
MODIFICATIONS
Pull ups
* Banded Pull-Ups
* Ring Rows
* Jumping Pull-ups
* Alternating Dumbbell Plank Rows
Front Squats
* Reduce Loading
* Reduce Reps
* Sub Dumbbells
* 2x Air Squats
Double Unders
* Reduce Reps
* 1.5x Single Unders
* Plate Hops
* Reps of Singles & Doubles (Mix of Both)
* :60/:45/:30 On Any Machine
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.