About the week
- Throughout October, we’ll continue to focus on classic benchmark workouts.
- Kick off the week with the newer benchmark, Andi, where you’ll coach athletes through high-volume weightlifting.
- Follow that with a double-under and bike workout that will be both a mental and physical challenge.
- Coach athletes through a power clean and thruster complex heavy day on Friday.
- Wrap the week with three back-to-back AMRAPs for max reps.
Monday, October 7th
Workout
“Andi”
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
45lb/65lb
Tuesday, October 8th
Workout
-SPICY- (RX)
AMRAP 12:
25/36 cal on any machine
72 double-unders
-MEDIUM-
AMRAP 12:
20/28 cal on any machine
50 double-unders
-MILD-
AMRAP 12:
12/17 cal on any machine
50 single-unders
Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Wednesday, October 9th
Skill Work
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
Workout
– SPICY – (RX)
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– MEDIUM –
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– MILD –
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
Thursday, October 10th
Workout
– SPICY- (RX)
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
– MEDIUM –
Same as Rx’d
– MILD –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
Friday, October 11th
Workout
– SPICY – (RX)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible. Score is heaviest weight.
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
Optional Finisher
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings or toes-to-bars
1:00 plank hold (low plank)
50 V-ups
1:00 plank hold (high plank)
25 strict toes-to-rings or toes-to-bars
1:00 plank hold (low plank)
Saturday, October 12th
Workout
– SPICY – (RX)
For time with a partner:
100 walking overhead plate lunges (25/45 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (25/45 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (25/45 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
– MEDIUM –
For time with a partner:
100 walking overhead plate lunges (15/25 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (15/25 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (15/25 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
– MILD –
For time with a partner:
50 walking overhead plate lunges (10/15 lb)
40 burpees to a plate
:40 accumulated hang from a pull-up bar
800-m weighted run together (10/15 lb)
:40 accumulated hang from a pull-up bar
40 burpees to a plate
50 walking overhead plate lunges (10/15 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
Sunday, October 13th
Workout
– SPICY – (RX)
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– MEDIUM –
For max reps:
AMRAP 5:
50 air squats
Max chin-over-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max kipping knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– MILD –
For max reps:
AMRAP 5:
30 air squats
Max ring rows
AMRAP 3:
20 box step-ups (20 in)
Max hanging knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
