Monostructural Conditioning, Long-Duration (Interval Repeats)

“2 miles of twos, twice”

Weightlifting Strength Baseline Test for Upcoming Cycle

Conventional or Sumo Deadlift:
Find a quick 5-rep max

Gymnastics Skill & Strength Development

Practice tuck front levers
Practice tuck planches

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Billy P”
For time,
30 pull-ups
30 hang squat cleans

Monostructural/Gymnastics, Long

“Michael” – Hero WOD
3 rounds for time:
800 meter run
50 back extensions
50 sit-ups

Weightlifting Strength Baseline Test for Upcoming Cycle

Back or Front Squat:
Find a 5-rep max

Tri-Modal Conditioning, Repeat Sprint Intervals

“Tricycle Triplet”
AMRAP 20, in teams of 3, alternating complete rounds:
10/8 calorie Assault bike
1-arm overhead lunge to rig
10 ring push-ups

Tri-Modal Conditioning, Long- Duration (Intervals)

“Randi Kay”
In teams of 2, 10 RFT, alt rounds:
10 dumbbell bench press
12’ handstand walk
200-meter baton run

Weightlifting Speed & Strength Development

Every 2:00 for 16:00 (8 sets):
1 power clean + 3 front squats + 1 jerk, any style

Gymnastics Conditioning/ Strength Development

Every 20 seconds until failure (choose only one of the following):
Level 1: 1 3/3 leg-assisted pullup
Level 2: 1 strict pull-up
Level 3: 1 strict muscle-up

Weightlifting Strength Developm Deload Week

Every 2:00 for 8 total sets:
2 back or front squats

Monostructural/Odd Object Skill Development

Sled push POP:
-Hands high
-Shoulders low
-Drive forward, not up or down

Tri-Modal Conditioning, Long- Duration

“Belchik” Hero WOD
For time, in teams of 2:

1974-meter row (buy-in)

Weightlifting Strength Development Progressive Series

Deficit Sumo or Conv Deadlift
1–1–1–1–1–1–1–1
Climbing. Boys on 35, girls on 25. Work to 1RM.

Tri-Modal Conditioning, Long- Duration

“Ed B”
AMRAP 22:
8 candlesticks
16 sumo deadlift high pulls
8 power cleans
16 pull-ups

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Thrill Ride”
8 rounds for time:
7 front squats
4 wall walks

Tri-Modal Conditioning, Short/ Sprint to Mid-Duration

“Helen” Benchmark WOD
3 rounds for time:
400-meter run
21 kettlebell swings
12 pull-ups

Weightlifting Strength Development Progressive Series

Pause Back or Front Squats
5–3–3–1–1–1–1–1
Climbing. 1-sec pause at bottom. Work to a max.

Tri-Modal, Long Duration (Repeated Sprint Intervals)

“Aaron 2.0”
AMRAP 25, in teams of 2:
25 double-unders
10 goblet lunges
10 calorie row
10 burpees 

Weightlifting Strength Developm Progressive Series- Week 2 of 3

Deficit Conv or Sumo Deadlifts
2–2–2–2–2–2–2–2