Three monostructural intervals each one for time with the goal of the lowest possible total work time after all 3 are added up. The good news is SugarWOD will do the math for you! The bad news (or 2nd piece of good news depending on how you look at it) is that though this is only going to be around 8-14 minutes of total work, you KNOW what it feels like to go ALL OUT on intervals like this, and that is what you need to do today! Push the pace to the brink of your current capabilities and reap the reward in your future capabilities! Coaches will likely have you mix up the order of events in large classes, but the start times remain the same, minute 0, minute 8, and minute 16.
Workout of the Day: Each interval for time, for the lowest cumulative time: On minute 0:00 row 1000m for time On minute 8:00 bike 1.3mi for time On minute 16:00 run 800m for time Post all 3 times and any scaling
This one looks a lot like “Helen”… subbing 40 wallball shots in place of the 400m run each round. This exchange of WB shots in place of running will likely cause everything else to feel a bit harder than it does during Helen because you don’t get those 1-2 minutes per round to shake out the arms on the run. Instead, break the wallball shots into aggressively large sets and consider breaking the 21 kb swings into 2 sets (which we normally don’t encourage in Helen). This is one of those days to give yourself a resting-between-sets time limit (like 5 or 7 seconds) so you don’t end up staring at your wallball or kettlebell longer than you need to! Scaling for those new to The Hut or those coming back form a long hiatus should likely include a decrease of wallball shot volume (keeping the full depth the squat each and every rep through, that goes for everyone!), Russian swings, and ring rows or banded pull-ups.
3 rounds for time: 40 Wallball Shots (20/14#) 21 KB Swings (24/18kg USA) 12 Pull-ups Post finish time and any scaling
It’s ALWAYS a good time for a reminder on testing vs. training days. We always need to be reminded to cut the ego at times and listen to our bodies. It seems especially important now as some are coming back for long breaks, extended vacations, even illnesses. So here you go:
Training days vs. testing days…. Most of the time when you show up to The Hut you’re stepping into an hour of training. While these workouts are still often “for time” or “for load”, the goal is not to make a direct “compare to” or set a PR on a lift. The goal is simply to train. To train the skills involved in the workout, to train for increased strength, endurance, stamina, etc. Training days are essential in getting us ready for testing days. The testing days are much more infrequent and are self explanatory. We test ourselves against past data. We cannot test everyday, although we do train hard each workout. Today has the potential to be one or the other, testing or training, depending on how your training as been over the last 2 months or so. If you have been inconsistent, maybe even coming back after a hiatus, you will treat this as a training day, building to a moderately heavy set of 3 by the 4th or 5th set and hold for the remaining sets. On the other hand, if you have been consistently getting in to The Hut for your training days then you’ll shoot for a new 3 rep max! Both groups need the same warm-up, rest periods (3 minutes or so between sets), etc. The difference lies mainly in the mindset. So, be honest with yourself on whether you should test or simply train today.
Front Squat 3-3-3-3-3-3-3 post loading to SugarWOD and new 3RM to the PR board!
Compare to: Oct 19th 2021, Sept 1st 2021, Aug 25th 2020, Dec 11th 2019, Aug 21 2019, June 18 2019 (5×5), May 7 2019 (1RM), Dec 14 2018 (1RM), Sept 14 2018 (5,3,1)
Regardless of whether you’re a master of these gymnastics or a complete beginner, today is a day to attend! You may be racing against the clock to crank out 1 more Rx rep than the last round, or you may simply stay moving through a scaling or modification that gets YOU closer to becoming a master. Again, today is for both of those athletes. Today is for YOU! Practice being upside down. Practice doing versions of inverted presses. Ring row from a challenging angle. Practice single leg squat variations. And of course, sprint hard on the bike! Make today a skill development day by paying close attention to the progressions, take coaching humbly, and get just the right scaling–one that challenges you, but still allows you to move with proper mechanics under fatigue.
EMOM 20: Minute 1: Max rep handstand push-ups to :40 Minute 2: Max rep supine ring rows (feet on 16″ box) to :40 Minute 3: Max rep pistol squats to :40 Minute 4: Max cal bike to :40 Minute 5: rest post total completed reps and any scaling
On the 4:00 mark for 6 rounds: 4 Front Squats (AHAP) 3 Weighted Pull-ups (AHAP) 1:00 Handstand Hold Post front squat loading. Post pull-up load and handstand version in notes.
Intended Stimulus Do most of your building in front squat load during the warm-up before round 1 starts. Then, feel free to tinker up or down in load as needed to ensure that rep #4 of every set is difficult. For those who go weighted on the pull-ups, be sure that your load allows you to go 3 unbroken reps without dropping from the bar, and for those who cannot go weighted on the strict pull-ups, use your bodyweight or do 3 reps of 5 second eccentric lowers. As always, there are many options for the handstand holds. Work with your coach to find the perfect scaling or modification for YOU!
Yoga returns to The Hut Monday night at 6:00pm! If you can’t make it in, you can also sign in virtually via ZOOM by clicking here. Come and work on mobility and mindfulness while enjoying that night time Hut ambiance. This will surely be an excellent way to cool down and stretch out after our new benchmark, “Ellen”!
“Ellen” 3 rounds for time of: 20 burpees 21 dumbbell snatches (50/35#) 12 dumbbell thrusters (50/35#) Use a single dumbbell on the snatches and a pair for the thrusters. Post finish time and any scaling