9/14/2015

9/14/2015

 

Today Begins the Lurong Challenge.  It looks like we had a pretty good group sign up. Todays workout is the first benchmark workout of the challenge. Give it 100% because we will retest it at the end of the challenge. If you are participating make sure to submit your score and I will validate them as I see them put in. Also make sure to get your measurements and bodyweight submitted.

Even if you haven't signed up for the challenge still give it your all and see where your progress when we retest it.

There are 3 levels to the workout, whichever level you do today will be the level you retest when we do this workout again. All the movement details and movement weights are written below so please make sure to read all of this so we get it right. If there are any questions about the workout you can go here https://challengeseries.lurongliving.com/champ15/blog/announcements/announcing-wod-1-champion-test-827423746 to see the workout. It'll show you everything I wrote plus some short videos of movement standards. 

General Programming:

Lurong Challenge Benchmark Workout 1

 

6x2 AMRAP:
The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

 

 Minute  Level 3  Level 2  Level 1
 0-1  Deadlifts  Deadlifts  Deadifts
 1-2  Rest  Rest  Rest
 2-3  Box Jump    Overs  Box Jump Overs  Box Jump Overs
 3-4  Rest  Rest  Rest
 4-5  Hang Power Cleans  Hang Power Cleans  Hang Power Cleans
 5-6  Rest  Rest  Rest
 6-7  Muscle ups  Straight Leg box Dips  Bent Knee Box Dips
 7-8  Rest  Rest  Rest
 8-9  Thrusters  Thrusters  Thrusters
 9-10  Rest  Rest  Rest
 11-12  Row for Cal  Row for Cal  Row for Cal
 Repeat for round 2      

 

Details of the WOD:

At the sound of "3, 2, 1, Go", the athlete will perform as many reps as possible of Deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes, the athlete will perform as many reps as possible of Box Jump Overs in 60 seconds, followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there are 12 minutes of work time and 11 minutes of rest built into the workout. The athlete's score is calculated by the total number of reps completed in 2 rounds of each movement.

Make sure to watch all movement standard videos and read everything on this page! All standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Movement and Load Details -

MenLevel III (3)
Deadlift- 155 lbs
Box Jump Overs- 30"
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Men Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24"
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Men Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details -

WomenLevel III (3)
Deadlift- 100lbs
Box Jump Overs- 24"
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Women Level II (2)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Women Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12"
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

 

Competition Programming;

1) Snatch 1x2@ 70 %, 1x2@ 75%,4x2 @ 80%, 2X1 @ 85%, 2x1@ 90%, 1x2@ 80%

 

2) Back Squat 1x3@ 70%,  1x3@ 75%, 2x3@ 80%, 2X2@ 85%, 1x1@ 90%, 1x1@ 95%

 

3) Take ten minutes to work on handstand walks

 

4) 7 MIn AMRAP of

7 Thrusters 115/80

7 HSPU then

2000m Row then

7 Min AMRAP of

7 Thrusters 115/80

7 HSPU



5) Mobility/stretching


 

 


2 comments (Add your own)

1. Olegsem wrote:

Sat, March 4, 2017 @ 1:58 PM

2. Kostyasem wrote:

Fri, May 26, 2017 @ 10:31 PM

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