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“180623-Class”

"Zero Dark Thirty" Class WOD

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  • “Zero Dark Thirty”
  • Teams of 3, For Time (30 Minute Cap):
  • 3 Rounds:
  • 30 Toes to Bar
  • 30 Bar Facing Burpees
  • 30 Power Snatches (95/65)
  • 200/140 Calorie Schwinn Bike
  • 2 Rounds:
  • 30 Toes to Bar
  • 30 Bar Facing Burpees
  • 30 Power Snatch (115/80)
  • 200/140 Calorie Schwinn Bike
  • 1 Round:
  • 30 Toes to Bar
  • 30 Bar Facing Burpees
  • 30 Power Snatch (135/95)

Breaking up reps as they see fit, teams will work through the 3 rounds of toes to bar, bar facing burpees, and power snatches before moving forward to the bike. They will then complete the same movements for 2 rounds at a heavier weight before moving to the bike, and finally 1 round at a heavier weight. The power snatches should be completed at weights that athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively when fresh. Teams using the same weights will have one barbell on the floor, changing weights when called for. If teammates are using different weights, they may have multiple barbells on the floor. If teams complete the workout under the 30 minute time cap, their score is the time it took to complete the workout. If they are unable to finish the workout under the time cap, score is total reps completed.

If unable to Schwinn Bike, complete one of the following:

140/100 Calorie Assault Bike
140/100 Calorie Row

2 Men, 1 Woman: 175 Calorie Schwinn Bike (125 Assault or Row)
2 Women, 1 Man: 155 Calorie Schwinn Bike (110 Assault or Row)


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Strategy: The quicker the transitions are today, the less time athletes have to work for. As a blanket recommendation, quick sets of 5 for all athletes on all three movements gets a round completed in only two efforts per athlete, per movement. If athletes feel like they can maintain a high power output at a higher rep scheme, going more than 5 will work just fine as well. As the barbell weight increases, adjust this strategy as needed, whether that be sets of 3 or quick singles. On the bike, athletes can aim to stick it out a touch longer. Going for anywhere between 7-12 calories or 15-20 seconds at a fast pace will rack up calories quickly. When athletes start to slow, switching it out will keep the wattage high and the calories coming fast.

Source: wodwell.com
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