Saturday
Beast River Fitness – WOD
THE CHIEF (AMRAP – Rounds and Reps)
5 RNDs of a 3min AMRAP
AMRAP 3
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
–Rest 1 minute–
(Repeat 5 times)
Complete as many rounds and repetitions as possible in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.
Score
: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Tips and Strategy:
Pick a weight the athlete can go Unbroken touch-and-go for 3 reps.
Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Take big breaths during the rest period to slow your heart rate down.
Intended Stimulus
“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken.
Good Scores for “The Chief”
Beginner: 11-15 rounds
Intermediate: 16-21 rounds
Advanced: 22-27 rounds
Elite: 28+ rounds