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WOD

“1-800-Macho-Man” (Time)

“1-800-Macho-Man”

3 Rounds:

800 Meter Run

5 Rounds of “Macho Man”

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

30 min CAP

RX+-135/95#

RX -95/65#

50-59 -65/45#

60+-400m Run, 45/35#

Basics-200m Run, 2 Rounds of MM

PVC/BB
DESCRIPTION

We’ll combine barbell conditioning with run conditioning in this longer workout

After coming in from each 800 meter run, you’ll complete 5 rounds of the “Macho Man” complex before heading back out for the next run

For clarity, the 5 rounds of “Macho Man” is equivalent to 45 barbell reps

3 Rounds:

800 Meter Run

45 Barbell Reps

The intended time range for this piece is between 20-30 minutes

MACHO MAN

1 round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

We’re looking to move a moderate weight barbell here

With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round

While we are aiming for a weight that allows for unbroken squats and jerks, each complex does not need to be completed unbroken for it to count

For Example: A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks

ROWING VERSION

“1-800-Macho-Man” Rowing Version (Time)

“1-800-Macho-Man”

3 Rounds:

800 Meter Run

5 Rounds of “Macho Man”

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

30 min CAP

RX+-135/95#

RX -95/65#

50-59 -65/45#

60+-400m Run, 45/35#

Basics-200m Run, 2 Rounds of MM

PVC/BB