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Beast River Fitness – WOD

500m Row Warm-up

3 Rounds

(1 min row : 1 min rest) @ increasing pace

+

3 Round

(:20 row : 1 min Rest) @ 500m goal pace

10 min cooldown on bike

Option 2: Movement/recovery day (AMRAP – Rounds and Reps)

30 minutes easy:

1-2min row/bike

10 russian kbs

20 walking lunge steps

20 abmat sit ups

10 supermans
Move as easy as you wish on this 30min recovery wod.

BIKE CHALLENGE: OCTOBER (Time)

5 RNDs
15/10c Bike
10 Burpees

*Must reset bike each round.

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Beast River Fitness – WOD

ALL HALLOWS EVE (Time)

200m UnDead Shuffle
31 Mummy Jump Lunges
31 Zombie V-ups
31 Pumpkin Tosses (WB) (20/14)
31 Dead HR Push-ups
31 Head Swings (KBS) (50/35))
31 Grave Jump Overs
31 Scared Jump Chest 2 Bars
31 Devil’s Presses – Alternating 1 DB (50/35)

BIKE CHALLENGE: OCTOBER (Time)

5 RNDs
15/10c Bike
10 Burpees

*Must reset bike each round.

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Beast River Fitness – WOD

Wall Walk Practice (AMRAP – Reps)

EMOM x 7

1-2 Wall Walks
Scale:

– Partial Way

– 1:1 Feet Elevated on box

– 1:1 Inchworm w/ push-up

●    The focus today is on building consistency with Wall Walks and hand placement.

THROWDOWN 10/28 (Time)

For time:

30 power snatches

20 wall walks

30 power cleans

Cap: 20 minutes

S: 95/65

Rx: 115/85

+: 135/95
– This is a tough grinder of a workout with a lot of reps of both the barbell and gymnastics.

– Athletes will look to lighten the load and focus on mechanics and being smooth.

– Athletes should approach this workout at a steady pace. Pick a rep scheme that allows for consistency.

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Beast River Fitness – WOD

Handstand Push-ups (AMRAP 2 min
Strict Handstand Push-ups

– Piked Push-ups ground
– Piked off Box

In 2 min)

– If an athlete can perform a few SHSPU in a row they should perform the test as Rx

– If they do not have SHSPU on the wall they can use one of the scaling options provided.

– Open prep for HSPU strength and Bodyweight overhead pressing.

– Can use 1-3 abmats to accomplish

DOWN IT GOES (Time)

40-30-20-10

Abmat sit ups

Single Arm DB OH walking lunge

Row Calories  /   ( F: 32-24-16-8)

Sc: 35/20

Rx: 50/35

+: 70/50

Cap: 18 minutes

Extra Work

3 Sets

10 DB Z-Press @ 3131 tempo

rest

10 Hand Release Push-ups

rest

8 Bent Over DB Row

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Beast River Fitness – WOD

Front Squat (5-4-3-3-2-2-2)

Build to a heavy double

BROKEN AMRAP (AMRAP – Rounds and Reps)

AMRAP 5min

7 Hang Power Cleans

10/7c Row

Rest 2 min

AMRAP 3min

7 Hang Power Cleans

10/7c Row

Sc: 75/55

Rx: 95/65

Note: Pick up where you finished the previous amrap for total rounds & reps.

Extra Work

Mobility + Strength

3 Sets

3-4 Horse Stance Squat @1515

:30s Table Hold

 (ensure as much hip extension as possible)

https://youtu.be/ENuAGrcJYDQ

https://youtu.be/N7hnjtOUG5A

5151 = tempo

1 – down / eccentric

5 – hold bottom

1 – up / concentric

5 – hold top

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Beast River Fitness – WOD

Pull-up bias (No Measure)

EMOM x 8min

Odd: 5 Small/Tight Kip Swings

Even: 3 Strict pull-ups (use band assist) @ very easy effort

Pull-up Skill Test (Options) (AMRAP – Reps)

Pick One:

–    Max hang from pull-up bar

–    5 rep max strict pull-ups (weighted)

–    Max unbroken kipping pull ups (chin over)

–    Max unbroken kipping chest-to-bar
Athletes should pick one test and put an emphasis on what they would like to re-test. – Strict pulling strength they should do the 5RM Pull up

– If they would like to emphasize kipping capacity they can do the kipping pull up or chest to bar test

– Beginner athletes should begin with a bar hang OR pick a band/setup to complete full range of motion chin over bar pull-ups.

Pull-up 5 RM (Weight)

If doing 5 rep max on pull-ups.

Chin-over Bar.

Strict.

Weighted.

RUN TO JUMP (AMRAP – Reps)

Every 5 min by 4 RNDs

In 3min

400m Run, then

Max Box Jump Overs in the remainder of the 3min.

2 min rest mandatory

*Score is total box jump overs, must step down
●    Athletes that take longer than 2:30 on the run should scale the run.

●    Athletes can substitute Box step overs for the jump overs to keep moving.

●    Prioritize stepping over the box rather than lowing the box height today

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Beast River Fitness – WOD

Oly (Weight)

Every :90 x 6 RNDs

1 Pause Snatch Grip Deadlift @ Hang (2sec)

 2 Hang Power Snatch
– Pause at hang position for 2 sec w/ focus on being over the bar Building based on technique and feel.

– Technique / over load

– Athletes can build across the sets as long as technique stays good.

CYCLE TEST (AMRAP – Rounds and Reps)

AMRAP 8min

36 DU

9 Power Snatches

6 Burpees Over Bar

S: 60 Singles / 55/45

X: 75/55
– Athletes should be expected to try to go unbroken throughout and push a fast pace

– The Snatches should be at a lighter weight and try to hold onto for most of the rounds

– If an athlete has to break more than once on the snatches they should scale the weight – Target Score: 4-6 Rounds

Extra Work

2 RNDs

5/5 Tall Kneeling Hip CARs + Quad

5 Slow tempo Lateral Lunges

rest 60s

()

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Beast River Fitness – WOD

HOME PLATE (AMRAP – Reps)

AMRAP 3

250/200 Meter Row

10 Front Squats

Max Burpees Over the Bar

Rest 3min

AMRAP 3

250/200 Meter Row

10 Front Squats

Max Burpee to a Target

Rest 3min

AMRAP 3

250/200 Meter Row

10 Front Squats

Max Burpee Pull-ups

Rest 3min

AMRAP 3

250/200 Meter Row

10 Front Squats

Max Burpees Regular

Rest 3min

Scl: 45/35

Rx: 95/65

Rx+: 135/95

*Score = Total Burpee Reps
Pick a weight you can squat unbroken. 30-45% max. (Light side).

Pair up athletes based on weight to save space to use rig. Alternate athletes work / rest.

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Beast River Fitness – WOD

Strength (2 Rounds for weight)

EMOM x 10min

A: Chin-Ups

3-3-3-3-3

B: HSPU / DB Strict Press

HSPU = 3 reps (3-3-3-3-3)

DB Strict Press = 5 Reps (5-5-5-5-5)
For the chin-ups, work up to a challenging 3 rep set. Here are 3 versions of this going from hardest to most accessible. For all version use a controlled tempo and full range of motion.

a. Strict or to plate deficit

b. Negative with or without Kip-out

c. 1-3 abmats

SINGLED OUT (Time)

40-30-20

Single DB Hang Clean & Push Press – alternating @ 5 reps

Single-leg V-ups – alternating

Rx: 50/35

Cap 10 min

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Beast River Fitness – WOD

KAPOWSKI (Time)

5 Rounds for time of:

400m Run

15 Box Jumps (24/20)

20 Wall Balls (20/14)

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