Workouts for the Week: May 6 – May 11

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, May 6th

Strength: 12 Minutes

4-4-2-2-1: Power Clean

Workout: For Time – 18 Minute Cap

40-30-20-10: Wall Ball
40-30-20-10: Sit Up
50 Double Unders

Workout Brief

Feel: Reach / Pace: Muscle/Gas

Build in weight each set during today’s strength. In the workout, challenge yourself to go unbroken on everything.

Tuesday, May 7th

Workout: For Time – With a Partner – 30 Minute Cap

10 Rounds – Relay Style
12/8 Calorie Bike
10 Toes to Bar

-Rest 2:00-

10 Rounds – Relay Style
12/8 Calorie Bike
10 Dips

Workout Brief

Feel: Triple Threat / Pace: Interval

This partner workout is meant to be completed in short sprints. Work hard each round to get the bike done and keep the gymnastics options into two sets.

Wednesday, May 8th

Strength: 15 Minutes

5-4-3-2-1: Snatch

Workout: As Many Reps as Possible

5 Rounds
1:00 Ground to Overhead (95/65)
1:00 Bar Facing Burpee
1:00 Rest

Workout Brief

Feel: Reach / Pace: Interval

The goal in today’s Snatch strength is to PR something. Depending on how you feel, be mindful of the weights you’ve hit for doubles, triples, etc. before and try to match or beat them. In the workout, 1:00 of repeated work is a long time, dial back the intensity at the start of each round and ramp it up as you go.

Thursday, May 9th

Workout: For Time – 28 Minutes

75 Air Squat
75 Calorie Row
200m Farmers Carry (50/35)
75 Air Squat
50 Calorie Row
200m Farmers Carry
75 Air Squat
25 Calorie Row
200m Farmers Carry

Workout Brief

Feel: Muscle/Reach / Pace: Sustain

This workout is simple and set up but will be tough in execution. The challenge is going to be staying moving on the Air Squats and Farmers Carry as your legs and forearms fatigue. Grind through the challenging parts and get the work done!

Friday, May 10th


Workout: As Many Rounds as Possible in 12 Minutes

4 Wall Walk
8 Chest to Bar
12 Single Dumbbell Overhead Walking Lunge (50/35)

Workout Brief

Feel: Muscle / Pace: Gas

The real challenge here is going to be keeping sets and reps consistent in quality and speed for the entire 12:00. As the clock winds down and the fatigue builds up, focus a lot of your energy on continuing to move well.

Saturday, May 11th

Workout: For Time – With a Partner – 32 Minute Cap

800m Partner Run
60 Burpee Box Get Over
80 Dumbbell Squat Clean Thruster (50/35)
60 Burpee Box Get Over
800m Partner Run

RX+ – Wear a Weight Vest

Workout Brief

Feel: Triple Threat / Pace: Grind

This pyramid partner workout should keep you grinding through a steady pace the entire time. See if you can ramp up the intensity and finish the back half faster than the first.



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