Categorized as: workout of the day

Friday, April 10, 2009

three rounds, each for time; rest exactly 90 seconds between rounds:
12x ring dip
21x pull-up
12x swing @ 70/55-lbs.

This workout is scored by all three times.

Wednesday, April 8, 2009

as many rounds as possible in 25 minutes:
400m run
7x barbell bear complex @ 95/65-lbs.

The barbell bear complex consists, sequentially, of:

  • power clean
  • front squat
  • push press
  • back squat
  • behind-the-neck push press
  • then, return the bar to the ground for the next power clean

The movements may be modified, broken-up or combined in any way, so long as these parameters are met:

  1. The power clean starts at the ground and finishes at full hip extension. Squat cleans and/or a deadlift + hang power clean combination are acceptable.
  2. Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
  3. Presses may be strict presses, push presses, or push jerks.
  4. Squats and presses can be distinct or combined into a thruster. However, you may not receive the clean in a (front) squat and move directly into a thruster—stand first.
  5. You may rest anywhere but on the floor, even to re-grip. Resting on the ground in the middle of the set results in a penalty of 15 burpees, to be completed at the conclusion of the complex.