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"Heartbreak Kid" Class WOD

2.0K 8
  • “Heartbreak Kid”
  • 3 Rounds:
  • 10 Front Squats (185/135)
  • 20 Chest to Bar Pull-Ups
  • 50 Double Unders

Heartbreak Kid” is a CFNE Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.

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For most athletes, this workout will be about managing chest to bar pull-ups. There is likely going to be a fair amount of fatigue in rounds 2 and 3. Breaking up the first round of chest to bar pull-ups like athletes envision themselves breaking up the final round is a good starting point when gaming this workout. On the front squats and the double unders, we want somewhat of an opposite approach. Here, we are looking to minimize the amount of sets without holding on until failure. The weight on the barbell should be something that is unbroken on the first round without a doubt. In the next two rounds, holding onto the bar means we are doing less cleans and preserving the grip to hold onto the pull-up bar and jump rope. Taking a break or two on the jump rope to accomplish an unbroken set of front squats is recommended.

Source: wodwell.com
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