ValitusFit WOD, November 13, 2021

by | Nov 12, 2021 | Uncategorized

10.30

Metcon (Time)
Piglet
Teams of 2
200m Sled Push (3×45/2×45) or 80/65 Calorie Assualt Bike
40 Muscle Ups or 60 Burpee Chest to Bar Pull-Ups
40 Front Squats (185/125)
200m Sled Push (3×45/2×45) or 80/65 Calorie Assualt Bike

NO TC
STIMULUS and GOALS
The stimulus for today’s workout is moderate intensity and a planned distance/rep scheme that can highlight each athlete’s ability in order to maintain a solid push throughout.

Definitely make sure athletes partner up with similar strengths and skill sets.

WORKOUT STRATEGY & FLOW
Sled: This sled push is heavy. The weight is 3-45lb plates for men and 2-45lb plates for women. Caution athletes about watching where they are pushing to avoid running into another person or sled. Fast, quick steps on the sled will allow athletes to be as efficient as possible during this movement. Sled must completely pass each end line to be a valid rep. A good strategy for athletes would be 10-20m back and forth until complete.

Muscle Ups: These are performed on the Ring but if athletes are more comfortable with Bar then have at it. Athletes should take their time here and make sure that each rep counts. Goal should be 3-5 Reps back and forth between the two partners. Modify this movement to burpee chest to bar pull-ups or burpee pull-ups. Athletes are allowed to do bar muscle-ups from a box as well, setting up the box to use as little leg drive as needed to get over the bar (box height should normally allow for athlete to have chin over the bar when standing on top of box)

Front Squat: Weight should be moderately heavy (around 60-65% of 1RM Front Squat). Athletes should look to squat clean the first rep and settle into 5+ reps back and forth. Make sure the weight is smooth, and athletes are not crash or struggle through the early reps. Weight will feel a lot heavier than usual due to the leg fatigue from the sled push.