20.11.23 – 20.11.27

Monday 20.11.23

Isabel
For time:
30 Snatches, 135/95 lbs
*Power Snatches

Super Fitness Robot time:
3:00 or less

More Likely time:
5:30.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.11.24

Triple Unders
One set for max reps or 10 min to practice triple unders

If you’ll have less than 50 unbroken double Unders, practice double unders instead.

Let the Good Times Roll
For time:
100 Double Unders
30 Knees-to-elbows
15 Back Squats, 65% 1RM
100 Double Unders
24 Knees-to-elbows
12 Back Squats, 65% 1RM
100 Double Unders
18 Knees-to-elbows
9 Back Squats, 65% 1RM

Back squat must come from the ground. You need to feel comfortable getting from front to back rack with whatever weight you select.

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.11.25

Fast and Furious
6 rounds, each round for time, of:
10/7 Assault Bike Calories
15/10 Pull-ups
10 Dumbbell Push Press, 50/35 lbs
10/7 Assault Bike Calories

Rest 3 mins between each round.

Try a different pull-up modification.

If you always do a certain progression, ask the coach to do one you typically avoid.

• Ring row
• Jumping pull-up
• negatives
• banded assisted
• chin over the bar holds
• …

Super Fitness Robot time:
2:15 or less per round for men.
2:40 or less per round for women.

More Likely time:
3:30 or less per round for men.
4:00 or less per round for women.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.11.26

Deadlift
15 mins to find a heavy single

*Maybe you set a PR, maybe not. It’s not a ton of time.
*Practice moving heavy weight, what’s the heaviest you build to in 15min?
*This will help you decide the appropriate weight to use during the workout

Spring into Action
For time:
Run, 400 m
— then —
15-12-9-6-3 reps of:
Deadlift, 225/155 lbs
Box Jump, 24/20 in
— then —
Run, 400 m

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks.

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:30.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 20.11.27

Reflections
For time:
100 Alternating Stationary Lunges
80 Bar Facing Burpees
60 Wall Balls, 20/14 lbs
40 Overhead Squats, 95/65 lbs
20 Muscle-ups

Depending on class size your coach may have you go through backwards.

If you don’t have muscle-ups:
20 ring dips or ring dip progressions + 20 pull-ups or pull-up progressions

*25min time cap