Workouts for the Week: January 29 – February 3

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, January 29th

Workout: For Total Rounds and Load – 20 Minutes

Part A: As Many Rounds as Possible in 12 MInutes
10 Bar Facing Burpee
8 Chest to Bar Pull Ups
6 Overhead Squat (115/65)

Part B: 8 Minutes
Find a Heavy Snatch

Workout Brief

Feel: Triple Threat / Pace: Gas

Move at a pace that allows you to maintain one to two sets on the Chest to Bar Pull Ups and one set on the Overhead Squats. Once you get to the Heavy Snatch, build quickly so you have a few minutes to go for a big lift.

Tuesday, January 30th

Workout: For Time – 15 Minute Cap

Calorie Row
Push Press (75/55)

Cashout – FIT: For Time

30-20-10: Ball Slam
15-15-15: Burpee

Cashout – FLEX: For Quality

3-4 Rounds
10-20 Dumbbell Push Up
15-20 Dumbbell Bicep Curl

Workout Brief

Feel: Reach / Pace: Gas

This ascending workout is going to get tough as you close in on the last two rounds. You’ll need to regulate your intensity in a way that will allow you to maintain big sets of 15-20 reps on the Push Press at the end. Slow and powerful strokes on the rower will help keep your heart rate down.

Wednesday, January 31st

Strength: 15 Minutes

5 x 5 Back Squat @ 58%

Workout: For Time – 11 Minute Cap

3 Rounds
18 Dumbbell Suitcase Lunge (50/35)
9 Devils Clean
45 Double Under (60 Single Under)

Workout Brief

Feel: Muscle / Pace: Full Send!

Today’s Back Squats are going to start to feel heavy coming out of the bottom. Focus on keeping a three second pause on each rep and driving aggressively out of the bottom. In the workout, all gas, no brakes. Push hard from the beginning and stay accurate on the jump rope.

Thursday, February 1st

Workout: As Many Rounds as Possible 20 Minutes

3 Burpee Pull Up
6 Alternating Single Dumbbell Hang Clean (50/35)
9 Wallball

RX+ – Wear a  weight vest (20/14)

Workout Brief

Feel: Muscle/Reach / Pace: Sustain

Move at a steady pace the entire workout and try to keep rounds to the same amount of time. Everything today should be unbroken.

Friday, February 2nd


Workout: For Time – With a Partner – 24 Minute Cap

Buy In: 800m Partner Run


20 Rounds – Relay Style
1 Wall Walk
2 Wall Facing Handstand Push Up
3 Deadlift (275/185)


Buy Out: 800m Partner Run

Workout Brief

Feel: Muscle / Pace: Grind

This partner workout is going to be a mix of conditioning and higher level strength. The mechanics of the gymnastics mixed with the heavier Deadlift will challenge you in a unique way. Keep your complex unbroken the whole workout.

Saturday, February 3rd

Workout: 23 Minutes – With a Partner

6 Rounds – 3 Minutes Each
20/16 Calorie Bike
30 Box Jump Over
Max Synchro Burpee

Rest 1:00 between rounds.

Workout Brief

Feel: Reach/Cardio / Pace: Gas

Split all of the work in half between you and your partner. All of this should be done at an 80%+ effort. Push the bike hard and stay moving on the jump overs. Once you get to the burpees, slow the tempo down so you can attempt to get the same number every round.



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