Strength “Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Front Rack Lunges – 5×8 (work up to a heavy set by the end)
2) Barbell Bench Press – 5×8 @ 75%
3) GHD Sit-ups or Weighted Sit-ups – 5×15-20
4) Trap Rows (head supported) – 5×8 (heavy)
5) Tibialis Raises – 4×15
—Try to complete all 5 exercises every 7 minutes
Conditioning (Benchmark – We will repeat this in a month)
10 Min Assault Bike For Max Calories
a) Banded TKE – 3×25 each leg
b) Standing Quad Stretch – 1 min straight/leg
c) Lying Wall Squat w/ band around knees – Accumulate 2-3 minutes
a) 3 Position Clean: Above Knee + Below Knee + Floor – 1 set every 90 Sec x 6
b) Clean Pulls – 3×5 @ 110% of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.
8 Min AMRAP Ladder
2 Cal Ski
1 (Power Clean + Hang Power Clean) 135/95# (RX+ = 155/105#)
4 Cal Ski
2 (Power Clean + Hang Power Clean) 135/95#
6 Cal Ski
3 (Power Clean + Hang Power Clean) 135/95#
***Continue pattern for the remaining 10 minutes
—Rest 2 minutes then:
3 Min AMRAP: Max Dball/Bag over Shoulder w/ Partner
WOD Notes: Goal is to get to the round 16+ and 35+ reps on the 2nd part. Barbell weight should be light (50%) of you max PC. Womens Cals = 2/3/5/7/9/10/12/14/16. Since the barbell weight is light, try to choose a heavier ball/bag weight if possible while maintaining good form. Reset monitor each rd.
a) DB Lateral + Front Raises – 4×15 each
b) Tabata V-ups: 8 Rounds
c) Banded Hamstring Stretch – Accumulate 2 min/Leg
—Lay on back. Grab both ends of a blue/green band & loop around middle of foot as you bring it straight up to the ceiling. Try to gradually straight leg out throughout the 2 minutes.
a) DB Incline Bench Press – 5×8 (heavy)
b) Strict Pull-ups – 5×8 (challenging for 8)
—Superset a/b every 3 minutes. You may sub heavy Lat Pulldowns instead of banded pu.
18/15 Cal Row
9 Push Jerks (increase weight by rd)
—rest 1 min between rds
WOD Notes: Goal is to be close to 2 minutes/rd. During your rest, change your weights. You should start @ 60% & try to get to 70-75% by the last rd. Goal is to go unbroken on all 5 sets, but if you have quick break on the heavier sets that’s ok. The row isn’t supposed to be all out, since we’re finishing on the jerks each round. Therefore don’t expect this WOD to be a burner. It’s all about being about to cycle heavy jerks while fatiguing your core & getting HR up.
a) Barbell Bicep Curls + Skull Crushers – 4×10 each (heavy)
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) T-Spine Plate Smash – Spend 2 Minutes on a foam roller w/ 25-45# plate standing on chest. Pull ribs down & just sit on tender spots for 5-10 secs at a time.
a) Back Squat – 2×7, 2×5, 2×3 @ 75/80/85%, + (1) 30 Sec Rack Hold at 120%
b) DB Pullover – 4×12
—20 Min Clock to get this all done
125m Backwards Sled Drag 70/45#
25 Burpees (no jump)
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)
WOD Notes: We will try to repeat this at the end of the month after the nutrition challenge (weather permitting). Goal is sub 20 minutes. WB should be unbroken each rd of broken up once with short rest!
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than ever)
b) Couch Stretch – Accumulate 2 minutes each side
3 RFT w/ Partner
80/65 Cal Assault Bike
30 Power Snatches (M: 125/145/165#, F: 85/100/110#)
600m Run/Carry (125/90# bag/ball)
WOD Notes: Goal is sub 35 min. For the run/carry, Partner A will bear hug carry bag/ball to the old “Cantel” Sign, while partner B runs the 600m loop. Partner B will pick up the ball/bag on the way back and bear hug carry it in.
Santa Abs Last Day: 4 Sets: 30 Sec Russian Twists + 30 Sec Flutter Kicks + 30 Sec V-ups
Hang Power Clean + Hang Squat Clean – 1 Set every 1:15 x 10
—Start @ 70% & work up to 90%+ by the end
4 Wall Walks
8 Power Cleans 185/125#
10 C2B Pull-ups (RX+ = 12)
8 Back Rack Lunges 185/125#
WOD Notes: Goal is 14-18 min. WW sub = 2-3 reps/rd or just don’t walk hands with 10″ of wall. PC = 65% (quick singles). C2B sub = Chin over bar, banded PU, or assisted PU using a barbell on rack. Try to use same weight for lunges unless they are much weaker compared to cleans, then just set up another bar.
a) Week #4 / Day #4 “Santa Abs” – Banded Suitcase hold: 8×30 Sec (each side)
b) DB Reverse Flies – 4×15 (pause & control eccentric)
—Loop band (blue) around KB (35-70#), lift opposite knee up to 90 degree & balance.
a) Push Press – 3×1 + 4×5 @ 90/80%+
b) Glute Ham Raises – 4×8-12
—15 Min Clock to get this work done. Work up to a heavy single pretty quickly, then back it down to 80% for sets of 5. If you can’t do GHR, do 4×5-6 negatives. Start from the top (sitting up) & try to lower yourself down as slow as you can until you’re parallel to the ground & then have someone push you back up to the top. You can also do an assisted negative by having a tech bar to lean on as you lower yourself.
Conditioning – For Time
120 Double Unders
30 Thrusters 95/65#
50 Double Unders
10 Thrusters 115/75#
40 Double Unders
5 Thrusters 165/105#
—Rest 3-5 minutes
30 Sec Max Cal Assault Bike
WOD Notes: Goal is 8-12 minutes for WOD & 10+ cals for the 30 sec bike. DU sub = 1/2 the # of DU each rd, 180/75/60 singles by round, or 2x Feet versa climber. Thrusters should be done in 2-3 sets max rd 1. The 2nd/3rd Rd should be unbroken but challenging. Try to transition quickly when changing weights!
a) Week #4 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 4×25 (rest 60 sec between)
b) DB Lateral/Front Raises – 3×12 each (pause each rep) —rest as much needed between sets
a) Deadlift – 2×1, 3×3, 3×5 @ 90/80/75%+
b) Bench Press – 2×1, 3×3, 3×5 @ 90/80/75%+
—You will have a 20 Minute clock to get all these working sets done. Try to work up to a heavy single for both in 10 min or less (doesn’t have to be a PR, cut it off if you start to lose form). Partner up with 1-2 people to limit the # of weights that are out.
18 Min AMRAP
20/16 Cal Row
15 Push-ups (Hands on 70/50# DB’s)
10 (Weighted Burpee + 1 DL) 70/50# DB’s
2 Rope Climbs 15ft (RX+ = 18-20ft)
WOD Notes: Goal is 4+ rds. You may do knee or banded push-ups if regular push-ups are too difficult. DB’s should be much heavier than what you normally use for devil presses. You will do a burpee with DB’s in hands + 1 touch n go DL (1 head hits floor). RC sub = 12 Strict Pull-ups, 20 Ring Rows, or 5 Heavy Pulleys/Rd.
a) Santa Belly Abs (Week 4 – Day #2): Banded Hollow Rocks: 6 Sets Max Effort. Rest 1 minute in between.
b) One Arm High Pulls – 4×12 (each arm)
a) Back Squat – 2×6, 2×4, 2×2, 1×1 @ (80/85/90/95%)
b) Straight Arm Lat Pulldown – 5×8 (slow eccentric)
—Superset a/b every 3 minutes
9 Box Jumps (high) 33/27″
15 Hang DB Curls 50/35#
18/15 Cal Ski
WOD Notes: Goal is 13-17 min. Try to stack a weight on a box to make it a little higher than you’re used to. You must stand up on top of the box to finish rep. Pick DB’s that you can go 15 reps unbroken with each rd.
a) Santa Belly Abs (Week 4 – Day #1) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heaviest you’ve ever done)
b) Tibilias Raises – 3×25 (either use Tib Bar (10-20#) or the wall)
Rage 2022 – “12 Days of Christmas”
1 Muscle-up, 1 Pull-over, or 1 GI Jane
2 Wall Walks
3 Power Snatches 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Lateral Burpees over Bar
7 DB Deadlifts 45/35# DB’s
8 DB Thrusters 45/35# DB’s
9 Hang (2) Arm DB Snatches 45/35# DB’s
10 GHD Sit-ups or T2B or Weighted Sit-ups
11 C2B Pull-ups
1200 meters (C2 Bike, Assault Bike, Row, 800m Air Runner, 600ft Versa)
WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible. First choice is the C2 Bike, since that will take the shortest amount of time (under 3 min). I would avoid skiing if possible since a lot of this WOD has upper body in it.