PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)
Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)
B.
Three sets of:
Stationary Dips x 15-20 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60-75 seconds
(use chains or stack plates on your back)
Rest 90 seconds
C.
Row, Run, Swim or AirDyne for 15-20 minutes @ 75-80%

Tuesday
ReTest – WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

Thursday
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch + Overhead Squat
(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)
B.
Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 95-105% of 1-RM snatch
(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-patella, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. You will want to use straps for these.)
Rest as needed
C.
Complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
10/8 strict pull ups
15-Meter Handstand Walk
Row 500 Meters
5 Wall Climbs

Saturday
ReTest – WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

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