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 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Row or AirDyne (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds )
B.
Four minutes of:
Strict Handstand Push-Ups
(accumulate as many as possible in four minutes…but keep them strict!)
C.
Three sets of:
GHD Sit-Ups x 15 reps
Rest as needed
Supine Ring Rows x 8-10 reps @ 2111
Rest as needed
D.
Optional 10-15 minutes of Rowing or AirDyne @ 65-70%

Tuesday
A.
Take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)
B.
Take 15 minutes to build to a heavy Clean & Jerk
(same – let feel dictate the loads used)
C.
For time:
Row 500 Meters
30 Pull-Ups
20 Thrusters (50/35kg)
10 Muscle-Ups
20 Thrusters
30 Pull-Ups
Row 500 Meters

Saturday
A.
Complete as many rounds and reps as possible in 6 minutes of:
Deadlift x 5 reps (125/85kg.)
Burpees Over the Barbell x 10 reps
Double-Unders x 50 reps
Rest exactly 4 minutes, and then. . .
B.
Complete as many rounds and reps as possible in 6 minutes of:
Hang Squat Clean x 4 reps (85/60kg)
Handstand Push-Ups x 8/6 reps
Rest exactly 4 minutes, and then. . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
2 Power Snatches (60/37.5kg)
2 Bar Muscle-Ups
4 Power Snatches
4 Bar Muscle-Ups
6 Power Snatches
6 Bar Muscle-Ups
8 Power Snatches
8 Bar Muscle-Ups
. . . and so on up the ladder

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