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Strength
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Power Clean
In 12:00 work to a heavy single.
Apply the skill work you’ve practiced the last few weeks under load.
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WOD
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Complete for time:
Run 200m
3 rounds of:
10 Toes-to-bar
10 Ring Dips
Run 200m
Complete 2 rounds of:
10 Toes-to-bar
10 Ring Dips
Run 200m
Complete 1 round of
10 Toes-to-bar
10 Ring Dips
Run 200m
Time cap of 18:00.
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Coach Stine’s knee after a running wipe-out! Watch those uneven sidewalks. Or you’re own feet!
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Today we have a WOD with some higher-end bodyweight movements and a run. Some folks will blaze through this WOD today if they’re proficient at the movements. Others will come in with the ability to do the movements as RX but will be down to reps of 1s and 2s quickly. So the question becomes is it better to go RX or should I scale to finish under the 18:00 time cap. The answer is “yes”.
There are a couple of approaches to workouts like this, and it depends on the individual. When we write a workout, we have several things in mind that you might not even know about. We don’t just make stuff up, we write a program that has specific goals for the cycle, we work to balance movements. For example, this week you may have noticed us leaning on bodyweight movements during the conditioning workouts. Random coincidence? Nope. We also ensure that we vary the time domain and metabolic pathways we hang out in during the conditioning work to make sure we’re hitting those short and hard workouts, the medium workouts that we can still get after, and the longer grinding workouts.
The challenge becomes when you program for a large gym population, making sure that folks are getting what they need to out of the workouts. We can do this pretty easily with AMRAP workouts… everyone works for the same amount of time. Making sure the reps and weights selected are appropriate for what we’re trying to achieve is another story! But how do we manage that for a “complete for time” workout? That’s where the time cap comes in.
Today we want you moving with minimal rest. We know there will be some rest, but if you can do the workout RX but have to do singles for the toes-to-bars and ring dips with lots of time between attempts, you’re not going to get out of it what we want you to. So, if this is you, consider scaling the reps down or starting out with RX movements then scaling the movements as things get tougher. This is an art and there is no black and white way to do that. But lucky for you, Evolve has the best coaches in town, so get with them and let us help you do what’s right for you today!
