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 17, 2021
When: 1:00 PM Eastern Standard Time (summer daylight savings)
Zoom ID: 835 1409 4215
Password: wheelwod
The workout will be 16 minutes long
RX Adaptations:
SEATED
8 Min AMRAP “Crazy 8’s”
8 Db Deadlifts 35/20 – Seated TWO 40/25
8 Db Hang Cleans
8 Db Shoulder to Overhead
8 Slam Ball 20/14 – Seated TWO 30/20
8 Dips (Rings if possible)
Rest 4mins
4 Min AMRAP “F’d UP Four”
4 Hang Power Snatch 75/35
40 Multi Ropes or 200m ski erg
4 U-turns Around Bar
UPPER IMPAIRMENT
8 Min AMRAP “Crazy 8’s”
8 Deadlift 1pt. 95/55 – 2pts. 125/75
8 Hang Power Clean
8 Shoulder to Overhead
8 Lateral Burpee over Bar
8 1pt. Jumping Pull ups – 2pts. Pull ups
Rest 4mins
4 Min AMRAP “F’d UP Four”
4 Hang Power Snatch 1pt. 75/45 – 2pts. 95/60
250m Row or 40 Double Unders
4 Burpee Box Jumps
LOWER IMPAIRMENT
8 Min AMRAP “Crazy 8’s”
8 Deadlift 1pt. 95/55 – 2pts. 135/85
8 Hang Power Clean
8 Shoulder to Overhead
8 Lateral Burpee over Bar
8 Pull ups
Rest 4mins
4 Min AMRAP “F’d UP Four”
4 Hang Power Snatch – 1pt. 75/45 – 2pts. 95/60
250m Row or 500m Bike
4 1pt. Burpees to 6″ target – 2pts. Bar Facing Burpees
NEURO IMPAIRMENT
8 Min AMRAP “Crazy 8’s”
8 Deadlift Major 65/45 – Minor 85/60
8 Hang Power Clean
8 Shoulder to Overhead
8 Lateral Burpees over Bar – Major Step over
8 Jumping Pull-Ups Major – Minor Pull ups
Rest 4mins
4 Min AMRAP “F’d UP Four”
4 Hang Power Snatch – Major 45/35 – Minor 75/50
250m Row or 40 plate hops
4 burpees Major – Minor- Bar Facing Burpees – step over allowed
VISUAL IMPAIRMENT
8 Min AMRAP “Crazy 8’s”
8 Deadlift 135/85
8 Hang Power Clean
8 Shoulder to Overhead
8 Burpees – clap over head
8 Pull ups
Rest 4mins
4 Min AMRAP “F’d UP Four”
4 Hang Power Snatch 95/60
250m Row
4 Burpee Box step ups 24/20″
SHORT STATURE
8 Min AMRAP “Crazy 8’s”
8 Deadlift 95/60
8 Hang Power Clean
8 Shoulder to Overhead
8 Burpees
8 Pull ups
Rest 4mins
4 Min AMRAP “F’d UP Four”
4 Squat Cleans 75/55
150m Row
4 Burpee PLATE HOPS 6″/4″
