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Click here for the 7:00am Zoom WOD.
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WOD
“Workaholic”
3 Rounds:
300 meter Run
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
HOME WOD
“Sfran”
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
STIMULUS
DESCRIPTION
*”Sfran” is a variation of the popular workout “Fran”
*With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
*However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
*We expect this piece to take around 8-12 minutes to complete
DOUBLE DUMBBELL THRUSTERS
*In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
*Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
*Heavier Weight Option: 15-12-9 or 12-9-6
*Lighter Weight Option: 30-20-10 or 27-21-15
*See “modifications” section for more options
STRICT PULL-UPS
*If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
*If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
*Single Dumbbell Goblet Thruster Video
*Odd Object Thruster Video
*Single Dumbbell Thruster (Split Reps Between Arms) Video
*Medicine Ball Squat Clean Thruster Video
*Barbell Thruster
*3x Squat Jumps
STRICT PULL-UPS
*2x Odd Object Rows Video
*Barbell Bent Over Rows
*Single Arm Bent Over Row (Full Reps Each Side) Video
*Dumbbell Rows From Push-up Position Video
*Inverted Row Video
*Ring Rows
*Banded Strict Pull-ups
*Reduce Reps
TEACHING
SQUEEZE HARD
*On both movement’s today, let’s focus on squeezing the legs hard
*Coming out of the squat in the double dumbbell thruster, an aggressive squeeze of the quads and glutes is *going to help drive the dumbbells to lockout quickly
*In the strict pull-up, squeezing the quads and glutes will keep your body in a more compact hollow position, making for good looking reps
TIPS
*The place to push today is likely the dumbbell thrusters
*In traditional “Fran” with kipping pull-ups, there is quite a bit of heavy breathing on both movements
*In this variation, the strict pull-ups give you a chance to catch your breath while the upper body pulling muscles are put to work
*Work through bigger sets of thrusters and chip away at smaller sets of strict pull-ups
*With 45 strict pull-ups in total, maintaining sets of 1-5 will be more manageable than trying to hold on with larger sets
WARMUP
5-4-3-2-1:
Inchworm to Push-ups Video
After Each Set:
30 Second Hollow Hold Video
30 Seconds Over and Back Dumbbell Hops Video
30 Seconds Goblet Squats (Light Weight) Video
Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
STIMULUS
*Alternating between a static hold with weight into regular reps with no weight
*This hold will be in the active bottom position of the Bulgarian Split Squat
*Choose a weight for the static hold that allows you to hold for the whole 30 seconds
*Drop the weight at the 30 second mark and immediately transition into the unweighted reps
*You’ll stay on one leg for 1 minute before switching to the other
MOVEMENT VIDEOS
Static Weighted Bulgarian Split Squat: Video
Unweighted Bulgarian Split Squat: Video
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DAILY MINDSET
“I would rather die on my feet, than live on my knees.”
~Emiliana Zipada
What if we never reach the finish line? What if, as sobering as the thought may be, we never reach our dreams?
Would it change who you are today? Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?
Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.
