Tuesday 06.13.2023

Posted in
Anne breaking herself in with some body armor during Hero WOD “MURPH” this past Memorial Day Weekend; YUT YUTTTTTTTTT!!

Warm-up Drills
I. 2 Rounds of Row 20/15kcal
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

Impact/Focus: Gymnasty Holds & Movers
Range of motion, applied core control & movement quality are the points of performance for the following triplet of gymnastic tasks:

5 Rounds of :20 work x :30 rest
Max Reps Strict Pull-ups/Ring Row
+ Finish the work interval with:
Active Hang at bottom of Pull-up/Ring Row

5 Rounds of :20 work x :30 rest
Max Rep Set of Ring Dip/Bench Dip/Push-ups
+ Finish the work interval with:
Hold top of Ring Dip (Support Position/Plank/etc.)

5 Rounds of :20 work x :30 rest
Max Reps Roller Board Tuck-ups
+ Finish the work interval with:
Plank Hold


  • Work through all five rounds of each movement before moving onto the next task.
  • Work for max reps possible in (preferably) one unbroken set before performing the static holds for the Pull, Push & Core Stability until the work interval concludes.
  • Example: Perform 8 strict Pull-ups (which takes about :14 seconds in this scenario) + Active Hang from bar for remaining 6 seconds.
  • Each 20 seconds of work is split between the max rep set and then time remaining spent in the hold.

Post training notes to comments.

“Motion Ocean”
4 Rounds for time
vs. a 15:00 time cap

20/15 x Row (kcal)
10 x Toes-to-Bar/Rings
15 x RBTU’s/Inchworms
20 x Slamball (30/20lbs)


  • Points of performance, movement scaling, and additional notes for Rx+ challenge Easter eggs will be prominently featured during the overview/whiteboard brief.
  • Bring the lumber, Ninjas, we’re going to make this one a TOOOOOOOOOOOOZEDAY! (pronounced: Tuesday; with motivation)

Post scores to comments.

Samy Daghir

1 thought on “Tuesday 06.13.2023”

  1. Impact/Focus: Gymnasty Holds & Movers
    8 reps some were 9 (ring rows)
    3 reps (Ring dips)
    26 two count rep (Mountain climbers)

    “Motion Ocean”
    3 rounds + 21 ( mountain climbers 2 count)

    Notes: Ring dips are shakey; need to work on 90°


Leave a Comment