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Daily Workout WOD, September 1, 2020

01 Sep, 2020


For 8 mins cycle through:
8 No Jump Burpees
8 Prone WTY Stretches
8 DB Z Press (easy to moderate)
16 Banded Pull Aparts
EMOM x 4 mins:
1. 5 Single Arm DB Push Press (left arm)
2. 5 Single Arm DB Push Press (right arm)

Directly into..

EMOM x 4 mins:
1. 2 Single Arm DB Split Jerk (left arm)
2. 2 Single Arm DB Split Jerk (right arm)

Behind the Neck Split Jerk (Every 2 mins for 14 mins (7 rds): 1 rep)
Perform Split Jerk movement where bar starts in the back rack position

Build to a heavy perfect rep
(racks can be used)
Metcon (Time)
DB Thrusters (50/35)
Burpees over DBs (DB facing)

Time Cap: 12 mins
(go unbroken on the DB Thrsters for as long as you can here and use the Burpees to lower your heart rate so that you can return to the DBs with confidence)

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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