In order to hit the proper stimulus today, athletes should choose a weight on the barbell that they could complete 21+ repetitions unbroken and a pull-up variation that they could complete 15+ repetitions unbroken if they needed to. Note that the burpee box jumps are not over the box, so each repetition ends with a full extension of the hips at the top. If needed, stagger athletes by two minutes at the start.
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We can separate these four movement into two categories. The row and burpee box jumps are movements that require a consistent tempo, while the sumo deadlift high pulls and chest to bar pull-ups are movements that will be broken up into sets. For the row and burpee box jumps, it is not about how fast you move, rather how smooth you move. Going too fast at the beginning often leads to erratic, choppy movement later. Going a little slower early on here will likely lead to a faster time in the end. While athletes are capable of holding on for large sets on the bar movements at the beginning, the same concept applies from before. Breaking these into 2-3 sets with a short break between keepings things running smoothly.
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Jeremy & Lisa