Workout 4 & 5
For Time:
1,000M Row
–
20 Devils Press (50/35Lb)
5 Wall Walks
40 Box Jump Overs (24”/20“)
5 Wall Walks
80 Wall Balls (20/14Lb @ 10Ft)
5 Wall Walks
40 Box Jump Overs (24”/20“)
5 Wall Walks
20 Devils Press (50/35Lb)
Time-Cap: 22 Minutes
WORKOUT DESCRIPTION & SCORECARD
Event Notes/Strategy
Let’s start with the obvious, everyone has to do both, and what we mean by this is that the structure of the scoring presents a situation where you have to push on both pieces. Your score in workout 5 is largely dependent on workout 4 score.
Rowing
We have touched 1k and 2k distances 5 times in Off and Pre season training cycles
Everyone should have an idea of what their hard 1k pace is.
Do not push for a PR pace, this will put you in a bad position to start workout 5. Instead, this should be a 90% effort on that 1k row.
Consider your stroke rate. We have done so much stroke rate work in the last two cycles, you should have a target of what works for you. This is especially important for those who tend to be stronger and slower rowers.
Managing that fatigue via your output and stroke rate will put you in a position where you can find a consistent pace and have room for workout 5.
Devil Press
Workout 5 starts with 20 Devil Presses.
Coming off the row, hip hinging will play a significant role.
It’s easy to come out very hot on these Devil Presses however we recommend finding a repeatable and consistent pace.
Consider that at this point, you will be at least 4:00 into your workout already.
From a visual standpoint, you can look at the workout and feel like you need to push your pace but realistically what you need to do is find a pace that is consistent with being 4:00 deep into a workout at this point.
The overarching theme behind the entire workout is repeatable, consistent, non red lining and breathable pace.
Wall Walks
These aren’t new for us at this point, everyone should also have a repeatable rhythm they expect to keep on wall walks.
Another thing we know at this point is most of the fatigue will likely settle in your hips and spine, this is why our spine protocols for warm up should not be overlooked.
It’s easy to look at a wall walk and think that shoulder fatigue is the one that’s gonna play a role which some do suffer from, but with the theme of workout 4 and 5 is once again repetitive and dominant hip hinging. Trust us when we tell you to be mindful of this fatigue during the wall walks.
While 20 wall walks can be overwhelming, remember these are broken up into 5, this is why we don’t recommend pushing pace on them, this is again going to be a consistent and repeatable effort.
Box Jump Overs
This is where we think pace can start to be pushed, you definitely cannot red line here but this is when simpler and less noisy movement patterns are introduced into the workout.
Plan to be under significant fatigue at this point but if your movement patterns have been well managed, you should be able to push pace here.
Wall Balls
We have been pushing high volume Wall Ball workouts for both training cycles as well as including benchmarks. This is why everyone should have an idea of what big, repeatable sets are for them.
As always, we don’t recommend you push so hard that you end up doing several small sets towards the end of the 80 unless that is intentional for you.
Overall, you need to approach this workout at an aggressive but sustainable pace, the implications of not having a solid pacing strategy for this workout will impact both scores in this workout given the scoring format.
General Warm Up:
Hip Flexor Stretch: 1:00/side
Calf Stretch: 1:00/side
2x
10 Bird Dogs/side
10 McGill Curl Ups: x10/side
0:30 Plank Hold
Fire Hydrants: x10/side
Donkey Kicks: x10/side
Banded Lateral Walk: x50ft/side
Wall Leaning Calf Raises: x20
Specific Warm Up:
2-3:00 Easy Row
1:00 Moderate to Hard Row
Keep Stroke Rate low here, work on long, full pressure strokes
Scap Push Up: x10
Bear Crawl: x25ft Forward
Bear Crawl: x25ft Backward
1-2x
Air Squats: x10-15
Cossack Squats or Lateral Lunges: x5/side
@ Slow Pace:
Wall Walks: x3-5
Burpees: x10
Box Jumps: x5-8
Wall Balls: x10-15
@Moderate Pace
Wall Walks: x3-5
SA Devils Press: x8
Box Jump Over: x5-8
Wall Balls: x15-20
@ Event Pace
Wall Walks: x3-5
Devils Press: x5-8
Box Jump Over: x5-8
Wall Balls: x15-20
1:30 Row @ Moderate Pace
1:00 Hard Row @ Event Pace
Stroke Rate can and should be higher here, try to simulate your event pace
*Take 5-10:00 and spend some extra time working on any body part you feel is not properly activated or still feels tight. We don’t suggest waiting more than 10:00 from the completion of your warmup to the start of your workout
Workout 6
For Time
30-20-10
Deadlifts (185/135lbs)
Toes-to-Bar
Time-Cap: 6 Minutes
WORKOUT DESCRIPTION & SCORECARD
Event Notes/Strategy
We hate to beat a dead horse but these events come down to hip hinging.
Once again, proper activation, spine protocols, hip flexor/core activation will play a significant role in your success for this workout.
The positive thing here is while the movement patterns are similar in both 4/5 and events from last week, the intensity and aerobic needs are very different.
This is why dosing some intensity POST structural warm up on the rower or bike is necessary to prime your system before engaging in such an aerobic, fast paced workout. Like we always say, you don’t want the first dose of high heart rate exposure to be during the workout.
Don’t be scared to come close to a max HR during warm up in a lower noise setting like the rower or bike.
We’re going to experience a lot of interference in this piece. We can’t say for sure if the workout leans heavier towards your ability to withstand spine fatigue or if it will lean more towards tolerance for grip fatigue. This is something that will in large part be individualized for everyone.
If you experienced a high level of grip fatigue in workout 3, you might want to consider grip management on this piece. If you suffer from spine issues and a hinging endurance deficit, that will be where you need to manage this workout.
We do think the TOP times will likely be unbroken or close to it, the highest level scores may have 1 break on Toes to Bar. That doesn’t necessarily have to be the case for strong scores, but coming into this workout with an aggressive plan and strategy is the way to go, regardless of the breaks you’re planning to take.
If you suffer from either grip fatigue or lower back issues, strategizing your breaks will be hugely important.
If you feel like you have a resilient back and grip isn’t an issue for you, plan to go hard.General Warmup:
3-5:00 on Bike
Couch Stretch: 1:00/side
Elevated Pigeon Pose: 1:00/side
Hip 90/90 Stretch: x0:20/side
Hip 90/90 Rotations: x6-10/side
1-2x
Birddogs: x10/side
DeadBugs:x10/side
Hollow Hold: x0:30
1-2x
Cobra Push Up + Push Up Into Down Dog: x10
Banded Lateral Walk: x50ft/side
Single Leg Glute Bridge: x12/side
Specific Warmup:
2x
8 Barbell RDL
8 Barbell Bent Over Row
Strict Toes To Bar or V-Ups: x3-5
1x
TnG Deadlifts: x8-10 (135/95)
Toes to Bar: x6-10
2x
TnG Deadlifts: x5-7 (185/135)
Toes to Bar: x6-10
Bike or Ski @ Moderate to Hard Effort: x0:30
Rest 1:00
2x
Bike or Ski Sprint Efforts: x0:15-0:20
Rest 1:00
1x @ Event Pace
TnG deadlifts: x8-10 (185/135)
Toes to Bar: x10
*Take 5-10:00 and spend some extra time working on any body part you feel is not properly activated or still feels tight. We don’t suggest waiting more than 10:00 from the completion of your warmup to the start of your workout