Partner WOD
24 min AMRAP
3 Deadlifts – 315/205
6 Hand-release push ups
12/7 Bike cal
**Simple, right? Simple in the sense that we have a triplet (three movements) and we’re hitting all three distinct modalities used for programming – metabolic conditioning (aka metcon, aka cardio), weightlifting, and gymnastics. Simple in the sense that it’s a partner workout so you get to ‘share the work’. Welllll.. we’re looking for 1:1 work/rest. This should take no longer than 90-120 seconds/round. Any more than 2 minutes early in the workout, and you probably should’ve scaled the deadlift weight, most likely. It might be feeling slower in the later rounds, but still try to keep that work/rest ratio fairly even. This allows you to put in more effort each round than you might if, say, this were not a partner workout, or it was set at 5 rounds for time.
Deadlifts, I would really really REALLY (are you getting the point?) like you to pick up and set down (NOT DROP) the bar. This is especially true if you’re going to do a powerlifting meet this year, or in the future – you must maintain control of the bar on the way down. Seriously, though. It’s a simple request. Let’s try to work on that grip strength and bar control, m’kay?
And I heard rumblings about how the bike was the hardest movement during the Saturday workout that involved the bike, run, row, and thrusters. Look, it’s going to be hard. And the harder you work on the bike, the harder it will feel. But the more times you work on the bike, where you keep pushing yourself to and beyond that ‘hard’ part, it will stop feeling hard. Nah I’m kidding on that last part. But it WILL feel like you’re getting somewhere. It WILL feel like those calories are ticking off faster each time. But you need to put in the effort. Pay attention to your watts. I say this every time we bike. At MINIMUM, to clear 10 cal/min, you need to maintain 250 watts. The monitor is weird in that it jumps from 252 -> 264 -> 275. So aim higher than the minimum.