Let’s Get after it!
These workouts are for everyone but the Rx standard is something athletes moving on to Stage 1 will want to work on. Any of these can be scaled and we would love to see all athletes of any level be here with us.
Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 1:05Pm then straight in to the workout so if you do not have all the equipment needed for the workout no problem we will adjust before hand.
Date: Saturday April 10 2021
When: 1:00 PM Eastern Standard Time (summer daylight savings)
Zoom ID: 835 1409 4215
Password: wheelwod
The workout will be 20 minutes and a mash up of the following.
RX Adaptations:
SEATED
ON A 20 MINUTE CLOCK
0:00 -6:00 min
6 min Amrap
10 Pull ups or push ups
20 Db Snatch 35/20 (SEATED TWO 40/25)
40 Multi Ropes
6:00 – 9:00 Rest 3 Mins
9:00 – 13:00
4 Min Amrap
200m Wheel
10 U-turns
13:00- 16:00 Rest 3 mins
16:00 – 20:00
In 4 minutes complete
20 Shoulder taps
4 Db over bench and Transfer over 35/20 (SEATED TWO 40/25)
Max Knee Burpees remainder of clock
UPPER
0:00 -6:00 min
6 min Amrap
10 Pull ups (2 Point) 10 ALT PISTOLS (1 point)
20 Db Snatch 35/20 (no Hand release)
40 Double Unders
6:00 – 9:00 Rest 3 Mins
9:00 – 13:00
4 Min Amrap
200m Run
20 Box Jump overs 20”
13:00- 16:00 Rest 3 mins
16:00 – 20:00
On a 4 min clock complete
20 T2B (2 Point) 20 Hanging Knee raise (1 Point)
4 Wall Walks (2 Point) 10 Squat Cleans 105/70 (1 Point)
Max Burpees for remainder of clock
LOWER
0:00 -6:00 min
6 min Amrap
10 Chest to Bar Pull ups Men/ Pull ups Women
20 Db Snatch 35/20 (1 point Hang db snatch)
30 T2B
6:00 – 9:00 Rest 3 Mins
9:00 – 13:00
4 Min Amrap
50 Double Unders (2 Point) Single Unders (1 Point)
10 HSPU
13:00- 16:00 Rest 3 mins
16:00 – 20:00
4 min clock complete
15 Bar Muscle ups men / Chest to Bar Women
10 Hang Power Cleans ( 2 Point 155/95) 10 Hang Power Cleans (1pt 125/75)
Max Burpees for remainder of clock
NEURO
0:00 -6:00 min
6 min Amrap
10 Pull ups (Minor) Ring Rows (Major)
20 Db Snatch (Minor35/20) (Major one arm Clean and Jerk or Snatch 25/15)
20 Double Unders Minor (Single Unders Major)
6:00 – 9:00 Rest 3 Mins
9:00 – 13:00
4 Min Amrap
200m Run Minor (100m Major)
10 Burpee Over Bar Minor (10 knee burpees Major)
13:00- 16:00 Rest 3 mins
16:00 – 20:00
4 min clock complete
10 HSPU Minor ( 10 pike Push up Major)
10 Hang Power Cleans (95/65 Minor) Power or hang clean (65/45 Major)
Max Burpees for remainder of clock
VISION
0:00 -6:00 min
6 min Amrap
10 Chest to Bar Pull ups Men/ Pull ups Women
20 Db Snatch 35/20
40 Double Unders
6:00 – 9:00 Rest 3 Mins
9:00 – 13:00
4 Min Amrap
200m Run
20 Box Step overs 20”
13:00- 16:00 Rest 3 mins
16:00 – 20:00
On a 4 min clock complete
15 Bar Muscle ups men / Chest to Bar Women
10 Hang Squat Cleans ( 155/95)
Max Burpees for remainder of clock
SHORT STATURE
0:00 -6:00 min
6 min Amrap
10 Chest to Bar Pull ups Men/ Pull ups Women
20 Db Snatch 25/15
30 Knee Raises
6:00 – 9:00 Rest 3 Mins
9:00 – 13:00
4 Min Amrap
50 Single Unders
10 HSPU can use deficit
13:00- 16:00 Rest 3 mins
16:00 – 20:00
On a 4 min clock complete
20 Pistol Squats
10 Hang Squat Cleans 135/85
Max Burpees for remainder of clock
