DEKA SIM
500m Run
30 Reverse lunges 55/45
500m Run
500m Row
500m Run
20 Box Step Overs
500m Run
25 Sit Ups W/Med Ball 20/14
500m Run
500m Ski
500m Run
100m Farmers Carry 60/40
500m Run
25 Cal Bike
500m Run
20 Dball 0ver shoulder 60/40
500m Run
100m Sled Push 135/90
500m Run
20 RAM Burpees or single arm devils press 50/35
Workouts
Saturday 4/19
WARM UP
5:00 row/bike/ski
3 rounds:
3 rope climb to standing
10 empty bar deadlift
10 medball walking lunge
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP with partner:
1 rope climb
15 power clean
30 wall balls
*Opposite partner does 200 meter farmer carry (24kg/16kg) and then rotatets in for the AMRAP. Score total reps completed.
Friday 4/18
WARM UP
10:00 pizza delivery
SKILL
Bulgarian split squat (barbell)
3 x 8 each
*Build to heavy.
WORKOUT OF THE DAY
“Mayhem Classic Finale“
For time:
30 calorie bike
30 bar muscle ups
30 calorie bike
*For some athletes this will feel like a sprint. Most will need to conserve energy on the bike in order to finish the BMU. 10:00 time cap.
Hybrid
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
Complete 8 Tabata rounds for each exercise:
-Ice skaters
-Broad jumps
-Kip swings
-Russian twists
*Score total reps completed.
Thursday 4/17
WARM UP
800 meter run
3 rounds:
10 meter lateral squat walk left
10 meter lateral squat walk right
10 push ups
SKILL
Incline DB bench
3 x 10
*Hit all 3 sets at same working weight.
WORKOUT OF THE DAY
For time:
800 meter run
30 back squats
800 meter run
30 front squats
800 meter run
30 overhead squats
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*This is a lower body endurance effort. Coach athletes to breath on the squat sets and try not to move too fast through the range of motion. 24:00 time cap.
Hybrid
SKILL
Strict press
5 x 5
WORKOUT
For time with partner:
2 mile sandbag carry
*One athlete carries at a time. Rotate as needed.
Wednesday 4/16
WARM UP
3 rounds:
10 meter toy soldier
10 kip swings
10 alternating box step ups
10 inch worm push ups
SKILL
Handstand walking technique
*10:00 practice
WORKOUT OF THE DAY
EMOTM 28:00:
1) 3 deadlift
2) 10 toes to bar
3) 10 box jump over
4) 10 meter handstand walk
RX: (275/185) (24/20)
55+: (225/155) (24/20)
Lv2: (315/215) (30/24)
*Scaled HS walk to 3 wall walks. Score total reps completed.
Hybrid
SKILL
Back squat
5 x 5
WORKOUT
5 rounds for time:
100 run in place single unders
20 box step overs
20 hollow rocks
Tuesday 4/15
WARM UP
3 rounds:
10 hanging shrugs
10 ring rows
10 front squats
SKILL
Push press
5 x 5
*Remind athletes that a push press is what the top of a thruster should feel like. Build to heavy.
WORKOUT OF THE DAY
“Heavy Fran”
21-15-9
Thrusters
Chest to bar pull ups
RX: (135/95)
55+: (115/75)
Lv2: (155/105)
*Athletes should choose weights heavy enough so that they cannot complete unbroken sets. The intended stimulus is strength under fatigue. Coach classes to have a set plan for how to break up the thrusters and challenge them to stick to it. Scale C2B back to the hardest version of a pull up. If scaling is too easy, athletes will feel like they’re doing thrusters the whole time. 12:00 time cap.
Hybrid
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
500 meter row
10 wall balls
10 knees to chest
10 ring rows
*Score total rounds + reps.