LIFT

Bench Press 5 x 5 – Use 70-75% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.

WORKOUT

Performance
3 RFT
25 Kettlebell Swings 24/16kg
10 Burpees to a 6″ target
25 Double Unders

Fitness
3 RFT
25 Russian KB Swings 24/16kg
10 Burpees
50 Singles

BODYWEIGHT WARM UP

2-3 Rounds:

  • 30 seconds of pullups
  • 30 seconds of pushups
  • 30 seconds of situps
  • 30 seconds of squats

The Approach:  So first, why 2-3 rounds of 30 seconds each, and how can we do 6 minutes of work with no rest without being worn-out like after a 6 minute WOD.  Well, first, 30 seconds of each movement allows enough time to get a decent number of reps done, while not taking you all the way to failure.  Thus, each round of 30 seconds, you should be doing a number of reps (10-15 would be great), but not using the entire 30 seconds or doing rep after rep until you fail.  Try to use 20-25 seconds for work and then 5ish seconds to transition to the next movement.  You shouldn’t be completely fatigued after 3 rounds, just sufficiently warm.

Next, how to keep the warm-up from getting boring: There are different Levels to the warm-up that you progress on throughout the week.  The levels are described below:

  1. 5 Strict Pullups, 10 Hand-Release Pushups, 10 Abmat Situps, 15 Air Squats
  2. 10 Kipping Pullups, 7 Dive Bomber Push Ups, 5 Toes-to-Bar, 15 Jumping Squats
  3. 7 Kipping Chest-to-Bar Pullups, 7 Ring Dips, 7 Weighted Situps, 10 Squat Tuck Jumps
  4. 3 Muscle-Ups, 5 HSPU, 10 sec. Hollow Rock, 20 Air Squats

If you are able to complete the prescribed number of reps on a level for each of round of 30 seconds, you are able to advance to the next level for your next warmup.  However, each week, you have to reset to Level 1 and start over on the progression.

Now, what about if you are on a band for pullups, or still on negatives for pushups??  Well, if you are able to get 7 pullups each round on your band of choice, then it is time to move to a lighter band.  Additionally, if you are still on negatives for pushups, you are going to work to 10 consecutive hand-release negative pushups each round before switching to regular hand-release pushups.  Thus, athletes still working on getting pullups and pushups get more exposure to the movements that will have the best benefits, while more advanced athletes get exposure to a larger variety of movements. By resetting every week, you will get exposure to a wider variety of movements every week.  Additionally, by resetting every week, you can see your progress in more definable terms.

Finally, by doing a similar warmup, you will be able to gauge how you are feeling for the day… if you normally do 10 pullups every round, and only get 7 today, it is a pretty good indication that your shoulders are a bit smoked and shouldn’t be pushed too hard.

So, in conclusion, how the bodyweight warmup should work:

  • Meant to be a warm-up, so don’t wear yourself out
  • No rest between movements
  • Don’t go to failure
  • Aim for 10-15 reps of each movement
  • Scale up a movement if you are able to achieve the prescribed number of reps at a level
  • Reset each week to Level 1

FOCUS ON QUALITY MOVEMENT

BENCHMARK TRAINING

Games

“12.3”

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″ box
52.5/35kg Push press, 12 reps
9 Toes-to-bar

More info and scaling options HERE.

Hero

“Tyler”

Five rounds for time of:
7 Muscle-ups
42.5/30kg Sumo-deadlift high-pull, 21 reps

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.