Aulas – A Maior Rede de CrossFit de Santa Catanarina

Semana de treinos

segunda

Segunda, 04 de maio

4:00

Target Time Reps.
Today’s workout is a longer workout that will challenge your overall endurance and place a significant demand on your legs and trunk.
The wall-ball volume is significant. Try to maintain consistent sets of at least 15 reps with short rest breaks, especially during the firts sets. We will reduce the load or reps to aid with scaling the volume to your capacity.
Expect the sit-ups to be more challenging than you might think. Work to maintain full range-of-motion and keep rest breaks short.
Try to maintain 10-15 calories per minute on the bike. Scale if needed to do so.
The first round is about half the workout. Try to finish it by the 15-minute mark. If you fall out of this time domain, plan to scale subsequent rounds.

6:00

At a glance
Equipment: bike.
Gradually ramp up the pace throughout this short general warm-up.
Teach and correct squat mechanics when performing the squat-based movements.

5:00

1:00 bike, row ,run .
:30 deep squat hold with alternating hand reaches to ceiling
1:00 bike, row ,run .
:30 air squats
1:00 bike, row ,run .
10 jump squats

7:00

At a glance
Reinforce sound squatting mechanics throughout the specific warm-up.
Focus on the timing of the throw and how to cycle reps consistently on the wall-ball shots.
Use the practice round to teach range of motion on the sit-ups and to assess your room set-up and organization.
Take care of scaling needs throughout this time period, as well as the final workout prep. Reps will likely need to be reduced to help athletes achieve the intended stimulus.

5:00

Progression
5 medicine-ball squats Line of action: Reach your hips back and push your knees out to initiate each squat.
5 medicine-ball push press throws to target Use your legs to aid with throwing the object and strive for accuracy of the throw.
5 paused wall-ball shots Depth: Squat down until the crease of your hip is below your knees and hold at the bottom for :01 between reps.
5 wall-ball shots Focus on pushing the hips back and down as the ball contacts the hands, and keep the knees tracking the toes.

2:00

1 round:
5 wall-ball shots
5 AbMat sit-ups
5-calorie bike

– Use workout variations.

3:00

30:00

5 Round for time:
1:00 Wall-ball shots (6/9 kg)
1:00 AbMat sit-ups
1:00 Calorie bike
1:00 – Rest

– Executar em cascata

.
Intended Stimulus
Longer-duration, endurance- and stamina-based workout.
Maintain consistent sets of 15+ wall-ball shots.
Maintain 10-15 calories per minute on the bike.

Coaching Goals
Work with athletes in the warm-up to find appropriate wall-ball shot loading and volume to hit the workout stimulus.
Coach athletes to catch the medicine ball, send their hips back, and drive their knees out as they squat into the next rep.
Encourage athletes to keep moving and focus on their breathing during the sit-ups. Watch for athletes taking frequent breaks and consider reducing the reps as needed.
Keep an eye on athletes during the bike. If an athlete is not able to maintain at least 10 calories per minute, their reps should be reduced.

Scaling
Reduce overall volume.
Reduce med-ball shot loading as needed.

Movement Substitutions
Wall-ball shot Reps, load, target height, med-ball front squats, med-ball push presses
AbMat sit-up Reps, foot-anchored sit-ups, plank holds

10:00

At a glance
Give athletes 3 minutes to recover and clean up as you record scores.
Demonstrate the foam rolling cool-down and let them get moving.
Optional: If extra time is available, encourage athletes to take a short walk or move easily on a piece of cardio equipment for 3-5 minutes to aid with recovery.

7:00

1 set:
1:00 foam roll/quad
1:00 couch stretch/leg
1:00 calf stretch/leg

terça

Terça, 05 maio

4:00

Target Time 8:00-15:00.
Today, we have a spicy, fast-paced couplet.
Maintain a fast but sustainable pace on the box jumps to allow a bit of recovery for the next set of push-up.
Plan to complete the push-up in 1-2 sets for the first couple of rounds and no more than 3 sets for the last couple of rounds.
Aim to complete each round in 3 minutes or less. We will dial in scaling needs to do so during today’s warm-up.
We’ll also spend time building to some heavy bench press sets before the workout. Use this time to go heavy or stick with lighter sets and work on mechanics.

10:00

At a glance
Equipment: PVC.
During the first set, give athletes time to rest while you demonstrate the next movement.
During the second set, have them move through each movement on their own at a faster pace.
Ensure proper mechanics as athletes increase their speed.

10:00

2 sets:
20 jumping jacks
10 PVC pass-throughs
10 push-ups to downward dog
5 elbow-to-instep/leg
10 air squats
10 PVC shoulder presses

– Have athletes switch to PVC front squats instead of air squats in set 2.

22:00

At a glance
Equipment: box, bench, rack, barbell, plates.
During the box jump warm-up, coach athletes to drive into the floor hard as they jump and then land softly on the box.
Encourage athletes to swing their arms to assist with the jump.
Be sure to watch today’s resource videos for bench press coaching tips.
Ensure athletes keep their shoulder blades together and down during the un-rack, re-rack, and execution of the bench press.
Touch-and-go reps are fine, but avoid excessive bouncing of the bar off the chest.

5:00

Progression
3 box jumps Jump height: Push your feet into the floor as hard as possible to get your hips as high above the box as you can.
3 box jumps Receiving position: Land softly and quietly on the box after jumping high.
5 box jumps Cycle speed: Step down from the box and immediately jump back up onto the box.

5:00

Progression
3 un-racks and re-racks Proper j-hook height, heels on floor, hips on bench, shoulder blades together and down.
5 bench presses Shoulder blades together and down, touch bar to sternum, elbows close to sides.
5 bench presses Shoulder blades together and down, hips on bench, heels on floor.

12:00

5 sets:
5 bench presses

– Build to a heavy set of 5 reps.

3:00

15:00

5 rounds for time:
15 box jumps (61/76 cm)
15 push-up

Intended Stimulus
8:00-15:00.
Spicy couplet with explosive gymnastics.
Each round in 3:00 or faster.
Push-up should allow for 1-2 sets to start, and no more than 3 sets later in the workout.

Coaching Goals
Spend time in the warm-up coaching the bench press. Have athletes focus on foot placement, bar path, and keeping the lats pulled back and down.
During the strenght, move through the class and look to help athletes with the bench presses. Teach athletes to rack the barbell before reaching failure unless someone is there to spot them.
Encourage athletes to pace themselves on the box jumps to let themselves recover before the next set of push-up.

Scaling
Reduce box height; substitute step-ups as a last resort if needed.
Reduce the push-up volume or bench press.

Movement Substitutions
Box jump Height, step-ups
Push-up reps or bench press Load, dumbbell bench press, floor press

6:00

At a glance
Give athletes 3 minutes to catch their breath, clean up, and grab bands as you record scores.
Demonstrate the stretch, then set a clock, and let athletes work through at their own pace as you walk around and check in with everyone.

3:00

1 set:
1:00 banded shoulder stretch/arm

quarta

Quarta, 06 maio

4:00

Target Time 16:00-24:00.
Today, you’ll take on a longer-duration metabolic workout with running and moderate-to-heavy deadlifts.
Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round.
We will take time in the warm-up to work on deadlift mechanics and positioning. Remember that if you cannot maintain sound technique in this lift, you’ll need to reduce the loading until you can. This workout will only get more challenging after each of the runs.
Advanced athletes should push the pace on the run efforts, while intermediate and beginner athletes stay a little more conservative on each run to maintain energy for the deadlifts.
Stick around after class to cool down as a group.

10:00

At a glance
Equipment: none.
Demonstrate the running drills as athletes move through the warm-up, allowing 20 seconds of rest between each.
Advise athletes to pick up the pace a bit on the second run; note who might need more coaching through running mechanics.

10:00

1 set:
200-meter run, slow
:30 alternating hamstring scoops

2 sets:
:30 running position drill per leg
:30 pulling in place drill
:30 partner falling drill/partner
100-meter run

– Practice maintaining a figure-4 body position on each run.

1 set:
:30 alternating Samson stretch
200-meter run, fast

11:00

At a glance
Equipment: barbell, plates.
Use the progression and build-up to assess for the prerequisite strength, skill, and control needed to perform 10 or more deadlifts with consistent mechanics, with running added to the mix.
Ensure you have conversations around scaling and load choice before the workout begins.
As athletes build to their workout loading, have them focus on pulling the bar into the body and delaying the knee bend.
Challenge advanced athletes by tightening up their technique and/or setting pacing targets within a given time.

5:00

Progression
Setup Stance, grip, body – neutral spine and shoulders slightly over the bar.
5 deadlifts Ascent – Heels down during the lift + finish position (extension of hips and knees, midline).
5 deadlifts Ascent – Straight bar path – shoulders stay slightly over the bar until the bar touches thigh/above the knee.
5 deadlifts Descent – Slide the bar down the legs by sending the hips back and shoulders forward. Do not lose contact with the bar on the body. When the bar touches below the knee cap, slightly push the knees forward to the set-up.

6:00

3 sets:
10 deadlifts
200-meter run

– Build in load to workout weight.
– Increase pace with each set to workout pace.
– Rest 1:00 between rounds.

3:00

24:00

2 rounds for time:
1,600-m run
15 deadlifts (103/144 kg)

.
Intended Stimulus
16:00-24:00.
Longer-duration, moderate-to-heavy loading in a metabolic conditioning workout.
Run efforts in 10:00 or less.
Deadlifts in 2:00 or faster.

Coaching Goals
Use the warm-up to coach and assess the deadlift position. As athletes increase loading, their technique should not waver. If an athlete can not respond to cueing, reduce the loading until the technique is desirable. This workout will only get more challenging after each of the runs.
Coach advanced athletes to push the pace on the run efforts. Coach intermediate and beginner athletes to be a little more conservative on each run as they prepare for the deadlift sets.

Scaling
Reduce run distance; utilize substitutions as needed.
Reduce deadlift loading.

Movement Substitutions
Run Distance, substitutions, 3,200/4,000-m C2 bike, 3,500/5,000-m Echo bike, 1,600/2,000-m row or ski
Deadlift Load, range of motion, sumo deadlift, dumbbell or kettlebell deadlift

8:00

At a glance
Give athletes 3 minutes to recover and clean up as you record times.
Demonstrate each stretch, set a clock, and let athletes stretch and recover at their own pace.
Cruise around and check in with athletes.

5:00

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

quinta

Quinta, 07 maio

4:00

Target Time 5:00-10:00.
Time to speed things up with a workout that is all gas and no breaks. Yes, this one will leave a mark.
Aim to finish each shuttle runs effort in under 2 minutes. If 10 shuttle runs per minute is out of reach, reduce the number and push the intensity.
Your double-under time should fall somewhere between 2 and 4 minutes. If you can do double-unders, regardless of whether it’s 2, 3, or 4 consecutive reps or single-single-double-unders, plan to find a number you can complete in under 4 minutes.
If double-unders are in sight but you can’t quite get them yet, spend 4 minutes getting as many as you can. Be sure to note your reps and use this number for future workouts and skill work.
Resist the urge to over-strategize. Embrace the unknown and see what you have in the ol’ fitness tank today!
For the last part of the class, we have some fun press to handstand drills that everyone can enjoy.

12:00

At a glance
Review the jump rope variations video. Feel free to have some fun with the class. They are great for left/right balance and upper/lower coordination.
During each 1-minute shuttle runs, focus on the recovery cadence.
In set 1, athletes should have a 4-second recovery. In set 2, athletes should have a 3-second recovery. In set 3, athletes should have 2-second recovery (very hard).
When jumping, coach athletes to bounce on the ball of the foot in the same place. Think of an imaginary box that cannot be stepped out of. Accuracy is required for efficient jump rope skills.
During the single-unders, coach athletes to bounce on the ball of the foot AND pull elbows close to the torso with a slight bend in the arms (the degree is equipment and athlete dependent).
During the power jumps, coach athletes to jump higher, but slower (more ground contact time by design).
During the double-unders, coach athletes to use the ball of the foot bounce, keep the elbows in, jump higher, AND whip the wrist to the floor.
At the end of the 2-minute double under test, take any extra time to ensure all athletes have several reps and the movement variation they will use for the workout. Remember, we have allotted 4 minutes to complete the double-unders.

12:00

1 set:
1:00 shuttle runs (4-second recovery)
25 double-footed bunny hops (ball of foot contact)
25 single-unders (elbows in)
:30 alternating calf floor stretch
1:00 shuttle runs (3-second recovery)
25 power singles (jump higher)
10 x single-single-double unders (wrist whip)
:30 alternating calf floor stretch
1:00 shuttle runs (2-second recovery – hard effort)
25 double-unders (jump higher and whip the wrists)
2:00 double under test/practice

11:00

At a glance
In the catch pause drill, specifically, pay close attention to where the shoulder is in relation to the hip in the catch. A common error is when athletes allow the hip to align directly under the shoulders or slide them foward of shoulder (athlete is leaning back).
Even though the focus for the rower is centered on the catch and finish positions, coaches must still offer corrections for improper timing during the drive and recovery phases.
During the mini round, ensure athletes have an appropriate volume for athletes who are scaling. This should take less than 3 minutes, ensuring athletes have a few extra minutes to recover and ask questions before the break.

7:00

Progression
:30 catch position hold sit tall, arms long, loose, wide grip, heels slightly lifted, vertical shin, shoulder slightly in front of the hips, with a forward inclination of the torso.
:30 5 pulls + :03 pause in the catch practice the consistency of landing in a mechanically sound catch after 5 hard pulls on the rower.
:30 finish position hold handle at lower ribs, legs straight, shoulders slightly behind the hips
:30 5 pulls + :03 pause at the finish practice the consistency of pulling to a mechanically sound finish after 5 hard pulls on the rower.
1:00 rowing remove the pauses and allow athletes to focus on finding optimal catch and finish positions.

4:00

1 round:
8 shuttle runs
50 double-unders
8 shuttle runs

– Use workout variations.

3:00

10:00

For time:
20 shuttle runs
200 double-unders
20 shuttle runs

– 1 shuttle run is 25 ft out and back.

.
Intended Stimulus
5:00-10:00.
This is an all-out sprint. All gas, no breaks.
shuttle runs in 3:00 or faster.
Double-unders in 4:00 or faster.

Coaching Goals
Coach athletes to push the pace from the start of this effort. There should be no strategy or pacing.
Encourage athletes with inconsistent double-unders to perform a decreased number of reps in the workout. That said, keep an eye on these athletes and the amount of time they are spending with the jump rope. They should perform around 50 reps per minute. If necessary, decrease the reps or simply have them work for four minutes.

Scaling
Shuttle runs volume; use substitutions as needed.
Reduce double-under volume; scale to timed attempts or single-unders.

Movement Substitutions
shuttle runs volume , machine substitutions
Double-unders Reps, timed attempts, single-unders

20:00

At a glance
Give athletes 2 minutes to recover and put away rowers and ropes as you record scores.
Spend about 5 minutes showing athletes the options to practice press to handstands. See the resource videos for more on each option.
Set the clock for 10 minutes and have some fun with helping athletes learn a new skill. Be available to help those who are nervous or fearful. Learning new skills is fun, and there is something for everyone!
Use the remaining time to stretch and congratulate athletes on the willingness to learn a new skill and set some new PRs!

10:00

On a 10:00 clock:
Press to Handstand practice
1. Straddle press to handstand progression
2. Compression awareness in the press to handstand
3. Plate drill
4. Box drill

3:00

1 set:
1:00 foam roll calves
1:00 standing pike stretch

sexta

Sexta, 08 maio

4:00

Target Reps | 15+ reps at the first weight, 10+ reps with the second weight, and 5+ reps with the final weight.
Today’s workout offers some moderate-to-heavy lifting in a metabolic conditioning workout. The stimulus becomes a lot more challenging when your heart rate is a little higher.
During the loading up phase in the warm-up, focus on identifying loads that allow you to complete the goal reps of this workout. This loading may be different for many of you, and that is OK.
If you are familiar with your percentages, the first load should be around 60%, the second around 70-75%, and the third bar 80%.
Performing singles is a great way to keep the barbell moving and manage your rest. If you can perform a few touch-and-go reps, do it, but not at the expense of needing excessive rest.
Following the workout, stick around for some stretching and mobility.

10:00

At a glance
Equipment: PVC, rower, or ski-erg.
Use this warm-up to get athletes sweaty and warm up the shoulders and lower body.
Have athletes gradually increase speed on the 2-minute row or ski.
Pause the class for 1 minute to demonstrate the movements.
Have athletes start an arm’s distance away from the wall on their first set of wall-facing squats. Then, have them move closer throughout the following sets as they are able.
For the muscle snatches, focus on the bar path and making sure athletes are standing all the way up before they pull the bar overhead.
Cruise around and check in on how athletes are feeling as they work through the round of work.

10:00

1 set:
2:00 row or ski

1 set:
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind-the-neck snatch-grip presses
5 wall-facing squats
10 PVC around-the-worlds
5 wall-facing squats
10 PVC muscle snatches

18:00

At a glance
Equipment: barbell, optional PVC, plates.
Teach athletes to get into a proper setup and then continue through the progression one step at a time. Demonstrate each step and call athletes through every rep.
Encourage athletes to perform squat snatches even if they do not plan to in the workout. Practicing this movement in the warm-up will help athletes choose which snatch variation will work best for them while offering valuable skill-building.
After the progression, give athletes the option to partner up and begin the build-up. This is an opportunity for each athlete to dial in their technique and build up to a relatively heavy load.
Help athletes find the different weights they’ll use in the workout. The first barbell should be moderate, the second should be moderate to heavy, and the third should be heavy.
Move through the class and help athletes determine their loading.
If athletes want to work with a partner for the workout, they should do so with someone who is using the same weight.

6:00

Progression
Setup Heels down, shoulders in front of the bar, visible lumbar arch.
5 deadlifts to mid-thigh Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.
5 deadlift-shrugs Squeeze your glutes with straight arms and THEN shrug.
5 muscle snatches Squeeze your glutes with a straight arm and THEN pull and punch overhead.
5 overhead squats Press the bar up as the hips pull back and down toward the heels.
5 hang squat snatches Jump and land in the bottom of the squat.
5 squat snatches Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.

12:00

5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat

– Each set is a single unbroken complex.
– Build to a heavy set of the complex.

3:00

16:00

For reps:
On a 4:00 clock:
Max snatches (45/70 kg)(33/52 kg)
4:00 rest

On a 3:00 clock:
Max snatches (55/84 kg)(43/61 kg)
3:00 rest

On a 2:00 clock:
Max snatches (65/93 kg)(47/70 kg)

.
Intended Stimulus
Moderate-to-heavy barbell conditioning workout.
5+ reps at the first weight, 10+ reps with the second weight, and 5+ reps with the final weight.
Mostly singles.

Coaching Goals
Use the snatch build-up in the warm-up to help athletes figure out their loading for the workout.
Coach athletes to jump with straight arms as they move through the first and second pulls of the snatch.
Warm up the squat snatch as athletes may need it when the loading gets heavy.

Scaling
Reduce barbell loading.

Movement Substitutions
Snatch Load, hang snatch, clean or hang clean (overhead limitation), dumbbell snatch

9:00

At a glance
Give athletes 3 minutes to recover and clean up while you record total reps.
Demonstrate each movement in the cooldown, set a clock, and let athletes stretch and recover at their own pace.
Cruise around and check in with athletes.

6:00

1 set:
1:00 standing pike stretch
1:00 banded lat stretch
1:00 forearm extension stretch

sábado

Sábado, 09 maio

4:00

Target Rounds | 10-20 rounds.
Today’s workout is a classic benchmark. This is a CAP benchmark, last tested on Sept. 12, 2025.
Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance.
There are two ways to hit a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation of the work.
To hit the stimulus, plan to complete one round in less than 90 seconds for the majority of the workout.
Reduce volume to as few as 3 pull-ups, 6 push-ups, and 9 air squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next.
Advanced athletes with the capacity for completing 20+ rounds of this workout should consider performing the effort with a vest.
If needed, scale the pull-up and push-up variations to stay within the intended time domain for each round.
Be sure to record today’s score and scaling options used to reference for retests and similar workouts throughout the year.
Following this workout, we will spend some time stretching and cooling down.

10:00

At a glance
Equipment: rings, light band.
Minimize rest time by demonstrating and teaching the next movements as athletes finish the previous one.
Teach athletes to keep their heels down and knees in line with the toes on the lunges.
Teach the ring row to provide scaling options for athletes unable to hang on the bar or perform pull-ups.
Have athletes walk their feet forward to increase the difficulty of the ring row in the second set.

6:00

1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows

1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 ring rows

4:00

2 sets:
10 banded shoulder presses
10 banded pull-aparts
10 banded pass-throughs

14:00

At a glance
Equipment: wall space, pull-up bar.
Pair athletes up before the wall-facing squats and have one work while the other rests.
As you teach the wall-facing squat, emphasize sending the hips back as athletes descend and prioritize movement quality over quantity.
Demonstrate the push-up and how to scale from the knees, emphasizing the full range of motion for all variations.
Teach athletes how to use the shoulders to create momentum for the kipping pull-up.
Those unable to hang can practice foot-supported reps on a box, while those without pull-ups can practice just the kip.
Assess for quick transitions and unbroken reps during the mini round to determine if further scaling is needed.

14:00

3 sets:
:30 wall-facing squats
:30 rest

3:00

1 set:
5 push-ups from the knees
10 push-ups

5:00

Progression
5 jumping pull-ups Bend the knees so the arms are locked out, jump chin over the bar, and come immediately back down before jumping into the next rep.
3 kip swings + 3 kips Pull the shoulders in front of and behind the bar for 3 small reps and 3 large reps.
2 kip swings + 1 pull-up Press hard against the bar and then pull the chin up above the bar.
2 kip swings + 1 pull-up + 2 kip swings After the chin is above the bar, press the body back and away from it to complete 2 more kip swings.
2 x 3 kipping pull-ups Press away at the top of each rep to connect each pull-up.

3:00

1 round:
5 pull-ups
10 push-ups
15 air squats

– Use workout variations and volume.

3:00

20:00

AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

.
Intended Stimulus
10-20 rounds for most.
Long grind with a pull, push, and squat combination; minimal movement redundancy to allow for continuous effort.
CAP benchmark for May.
Compare to 250912.
Advanced athletes can choose to wear a vest in preparation for Murph.

Coaching Goals
Encourage athletes who are on the fence to perform the workout Rx’d to set a baseline, regardless of hitting the stimulus.
Coach athletes to start at a relatively easy pace and fight to keep that pace through the end.
If an athlete can perform all the movements, but the volume is a concern, reduce the reps without scaling the movements.
Help athletes choose scaling options that are repeatable for a future test to track improvement.
Athletes choosing to wear a vest for today’s effort should be able to complete 20 or more rounds of unvested Cindy.

Scaling
Scale volume for each movement.
Scale pull-ups to jumping pull-ups or ring rows; no bands today.
Scale push-ups to push-ups from the knees or hand-elevated push-ups.
Scale squat range of motion to a target if needed.

Movement Substitutions
Pull-up Reps, jumping pull-ups, foot-assisted pull-ups, ring rows
Push-up Reps, push-ups from the knees, push-ups with hands on an elevated surface
Air squat Reps, air squats to a target, lunges, low-box step-ups

9:00

At a glance
Give athletes 3 minutes to recover as you record scores and celebrate any PRs or first-time Rx’d workouts.
Have athletes grab a band for the lat stretch.
Demonstrate each movement in the cooldown, set a clock, and let athletes stretch and recover at their own pace.
Circle the room as the class finishes stretching to check in and chat with your athletes.

6:00

1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm

domingo

Domingo, 03 maio

4:00

Target Reps | Through the round of 15 chest-to-bar pull-ups; advanced athletes through the round of 21.
Today we have a fast-paced couplet with some grip interference.
Small, fast sets on the pull-ups are the name of the game. Avoid going to failure.
Practice using the mixed grip in the warm-up. This will be useful as you start to fatigue.
Aim to finish the rows in less than a minute each round.

10:00

At a glance
Equipment: rower.
Ensure good mechanics during the warm-up.
Coach athletes to maintain an effective rowing sequence, driving with the legs first, then, using the hips, then arms; have them do the reverse on the return.
Encourage athletes to really get after it on the final round.

10:00

1 set:
15 pulls on the rower (easy pace)
10 good mornings

– Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.

1 set:
15 pulls on the rower (18-20 strokes-per-minute pace)
10 air squats

– At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

1 set:
15 pulls on the rower (22-24 strokes-per-minute pace)
10 reverse lunges

– At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

1 set:
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats

– At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

13:00

At a glance
Equipment: pull-up bar.
Spend 1-2 minutes at each step.
Encourage good body positions. The amplitude of the kips and swings may be bigger, but should still be under control.
The mixed grip will be useful in this workout, as grip interference will be an issue for most.

13:00

Progression
Position on the pull-up bar Grip outside shoulder width, belly tight, and active shoulder.
Kip swings Establish a kip by moving from hollow to arch with active shoulders.
2 kip swings + 1 pull-up Two small kip swings, press down fast, and pull the bar down toward the floor.
2 kip swings + 1 pull-up + 2 kip swings After the pull-up, press the bar forward and yourself back to reset the swing.
3-5 pull-ups normal grip Push away at the top and arch at the bottom.
3-5 pull-ups mixed grip Push away at the top and arch at the bottom.
3-5 pull-ups butterfly Push away at the top and arch at the bottom.

3:00

35:00

AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups

– Row 12/15 calories after each round.

Alternate Workout
– 6 shuttle runs after each round.
– 1 shuttle run is 25 ft out and back.

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Intended Stimulus
Make it through the round of 15 chest-to-bar pull-ups; advanced athletes through the round of 21.
Row in 1:00 or less.
Maintain consistent chest-to-bar pull-up sets; if performing singles, do a quick drop and get back on the bar.

Coaching Goals
Have athletes practice different styles of kipping pull-ups in the warm-up; kipping, butterfly, and mixed grip are all good options.
Coach athletes to maintain long, relaxed arms on the row.
Coach athletes to maintain long legs and a fast drive during their kip on the chest-to-bar pull-ups.
Have athletes avoid going to failure early on, as this will not get easier as the sets get bigger.

Scaling
Modify to a pull-up or a ring row today, avoid a jumping pull-up if possible.

Movement Substitutions
Chest-to-bar pull-up Reps, chin-over-bar pull-ups, foot-assisted pull-ups, banded pull-ups, ring rows
Row Reps, substitutions

15:00

At a glance
Give athletes 3 minutes to catch their breath as you record scores.
Demonstrate the two accessory movements as well as the stretches.
Set up a clock and let athletes work through at their own pace.
During the bench/floor press, encourage athletes to keep their elbows inside 45 degrees.
During the pull-aparts, ensure athletes keep their shoulders down and aren’t shrugging.

15:00

3 sets:
15 dumbbell bench presses or floor presses
25 banded pull-aparts

5:00

1 set:
1:00 couch stretch/side
1:00 alternating elbow-to-instep hold
1:00 seated groin stretch
1:00 child’s pose