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DESCRIPTION

STIMULUS

Time: 12-18 minutes

Category: Threshold and Grippy!!

Goal: To clear the round of 10 under 5:00

Score: The time it takes to complete the workout

PULL UPS

We should be able to clear the set of 10 and 8 reps in under 1:00 and less than 2 sets. If we cannot, consider decreasing scaling to jumping pull ups or ring rows

HAND RELEASE PUSH UPS

10 and 8 reps should be :30-:45 unbroken or 2 sets with a quick rest. Consider scaling to knee push ups or push ups off a box if necessary.

DEVIL’S PRESS

We should be able to clear the set of 10 and 8 under 2 minutes. If we cannot, first decrease the load and try to keep the same number of reps.

DUMBBELL BOX STEP UP

We should be able to clear 10 Dumbbell Box Step-Ups in about 1 minute, give or take 10 seconds. For every set after 10, we should be under 1 minute. Decrease the load if this is not possible. Or, if you are chasing the 50/35lb (23/16kg) dumbbell, decrease the reps

EFFICIENCY TIPS

This is a grippy workout! Even if you can big sets, assess how it will affect the other two movements, and implement strategic stops.

Double DB Devil’s Press: When coming out of the Burpee, avoiding bending the arms too early. Trust that legs and hips will help make the DB feel weightless…THEN Pull-Punch!!!!

Double DB Box Step Over: Oh hello grip (again). When you commit to stepping, try to move fast! A quick reset (place DB’s on the box), will not steal too much time. BUT, it will affect the Pull Ups

Be smart! Go to the dark place for the rounds of 4 and 2 😉

“Diamond In The Rough” (Time)

“DIAMOND IN THE ROUGH”

For Time:

10-8-6-4-2:

Pull-Ups

Hand Release Push-Up

Double Dumbbell Devil’s Press

Double Dumbbell Box-Step Overs

20 min Time Cap

RX+-50/35#, 24/20″, Ring Muscle Ups i/o PU+HRPU

RX -35/20#, 24/20″

50-59-20/15#, 20/16″, Jumping PU, HRPU on knees

60+-15/10#, Ring Rows, HRPU on knees

Basics–5-4-3-2-1 RIng Rows, PU on knees

Light DB