Workouts for the Week: October 9 – October 14

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, October 9th

Workout: For Time – 24 Minute Cap

40 Wall Ball
40 Dumbbell Suitcase Lunge (35/25)
40 Dumbbell Push Up
50 Double Unders

Workout Brief

Feel: Muscle / Pace: Grind

This workout is going to demand you hang on to moderate-sized sets and continue to chip away at the reps throughout. Keep in mind that you are nearly halfway done once you finish the first round. If Push Ups can not be completed on the dumbbells, use a low bar or box as an incline.

Tuesday, October 10th

Workout: For Time – 18 Minute Cap

Calorie Row
Burpee Over Row

Cashout – FIT: For Time – With a Partner

120/100 Calorie Bike

Cashout – FLEX: For Quality

2-3 Rounds
6-12 Strict Chin Up
Max Rep Dumbbell Strict Press + 5 Dumbbell Push Press

Workout Brief

Feel: Cardio/Reach / Pace: Gas

This workout should have a general conditioning feel to it. Move at a steady pace and try to finish harder than you start.

Wednesday, October 11th

Workout: With a Partner

Part A: For Time – 22 Minute Cap
800m Run
50 Thruster (135/95)
50 Pull Up
800m Run
30 Thruster (155/105)
30 Chest to Bar Pull Ups
Rest remaining time.

Part B: As Many Rounds as Possible in 5 Minutes
3 Thruster (185/135)
3 Bar Muscle Up (5 Strict Pull Up)

Workout Brief

Feel: Triple Threat / Pace: Grind

This partner workout should be completed at a higher intensity so you can earn as much rest as possible between the first and second part. The Thrusters should be something that you can do at least five reps in Part A (for the sets of 50 and 30), and an unbroken set of three in part B (for the sets of 3). If you are still working on Bar Muscle Ups, complete Burpee Pull Ups or five Strict Pull Ups.

Thursday, October 12th

Strength: 12 Minutes – Find a Heavy

2 Squat Snatch

Workout: For Time – 12 Minute Cap

200m Run
9 Overhead Squat (95/65)
300m Run
15 Overhead Squat
400m Run
21 Overhead Squat

Workout Brief

Feel: Triple Threat / Pace: Full Send!

You will likely end up between 80-90% of your 1RM during the strength. If you cannot demonstrate fluid technique and a solid Overhead Squat position, go lighter and accumulate volume at a load that allows you to work on it. In the workout, the intensity is going to be hard to maintain as the volume increases. Go hard from the start and push yourself to hang on as best as you can.

Friday, October 13th


Strength: 18 Minutes

3-3-3-3-3: Deadlift

Workout: As Many Rounds as Possible in 12 Minutes

7 Toes to Bar
4 Deadlift (185/135)
4 Box Jump
Increase Deadlifts and Box Jumps by 1 Rep each round.

Workout Brief

Feel: Muscle / Pace: Grind

The Deadlift strength is intended to be completed at the same weight throughout. After a few sets, if you feel like there is more in the tank, feel free to add weight. Sets of three should be around 85-95% of your 1RM. In the workout, try to hang on to unbroken Toes to Bar and Deadlifts, then slow down intentionally to give your forearms a break on the Box Jumps.

Saturday, October 14th

Workout: With a Partner – 30 Minute Cap

5 Rounds
20 Handstand Push Up
30 Double Dumbbell Hang Snatch (35/25)
400m Run

Workout Brief

Feel: Triple Threat / Pace: Grind

This partner workout should be something that you can move through at a consistent pace for all five rounds. Break up all of the work in sets of five or ten for both movements, then use to run to pace your intensity.



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