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by Taco Fleur

“Sangre 1.4”

Cavemantraining Benchmark WOD

14.7K 273
  • Four AMRAPs in 36 minutes
  • AMRAP in 4 minutes:
  • Burpees
  • 2 minutes Rest
  • Then, AMRAP in 6 minutes:
  • Alternating Kneeling Presses (2 x 16/12 kg)
  • 2 minutes Rest
  • Then, AMRAP in 16 minutes:
  • 4 Gorilla Cleans (2 x 16/12 kg)
  • 4 Front Squats (2 x 16/12 kg)
  • 4 Clean-and-Jerks (2 x 16/12 kg)
  • 2 minutes Rest
  • Then, AMRAP in 4 minutes:
  • Burpees
  • * If athlete breaks during a round, perform 10 Push-Ups

With a running clock perform all four AMRAPs. Athlete must perform at least the same number of burpees in the last AMRAP as in the first. Otherwise penalty is 4x the difference (for example: 50 burpees in the first AMRAP, but only 45 burpees in the last AMRAP; penalty is 4×5 = 20 extra burpees). In the third AMRAP, penalty for breaking at any time during the cleans, front squats and clean-and-jerks is 10 push-ups. Penalty reps do not count toward the total score.

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namesake photo

The “Sangre 1.4” Benchmark WOD was submitted to us by Taco Fleur of Cavemantraining, who first posted the workout on YouTube on October 22, 2017.

“To complete this WOD you’ll be going through ‘blood, sweat, and tears’, this is the first of three WODs, this is SANGRE1.4 (blood in Spanish).

The 4 min AMRAP of burpees is great for an additional warm-up before lifting weights, throwing them in again at the end is just mean, especially if you have to meet the same number of reps in the last four minutes end.

The second AMRAP is put together quite carefully with a simple exercise, it looks easy, but will require so much from you. You’ll need to hold the kettlebells in rack position, this alone is a core workout; then lunge back to a kneeling position and while on both knees, press one arm with the kettlebell overhead, then return to the rack position and stand [that’s one rep]. Pressing from this position requires good glute activation to be able to press from an aligned posture.

The third piece is the one that is really going to take the wind out of you. The gorilla cleans [watch the video for a demo] will require complete core activation, explosive work with the legs and arms; coordination. Holding both kettlebells in the rack, drop one to a hang position and return to rack, then repeat alternating arms [each arm is one rep]. Followed by front squats, after which you need to have enough in the tank to complete 4 clean-and-jerks. The clean-and-jerk is a full body exercise. You’ll be feeling this one if you do it right. The rep scheme is so that you can complete one round without putting the kettlebells down, but can you complete the second without putting them down? What about the third? Aim to not put them down [penalty for breaking is 10 push-ups], but always form and technique first, so if you need to rest, rest.

Then you have to dig deep because you’ll be finishing another 4 min. AMRAP of burpees.”

Taco said when he filmed himself doing the workout he completed 269 Reps (53, 40, 132*, 44), not counting his push-up and burpee penalty reps. *132 Reps is 11 full rounds (4, 2, 2, 2, 1) of the 16-minute AMRAP.

For a full description of the workout and standards, check out the Sangre 1.4 PDF.

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