Workout Highlights
Nov 11 – Nov 17

Key workouts this week include:

• Monday: Chad 1000X partner WODWOD or workout of the day refers to the specific workout that we will be doing in class or personal training on a specific day. Workouts are programmed in cycles... More. 

• Wednesday: Wall Balls and Double Unders, plus the Toes 2 Bar 100 (Challenger)

• Thursday: A new workout featuring a heavy snatch plus a run combo

• Sunday: Run Club @ Sugarland Trail. Paved Trails Run 7-9 Miles.

Key Point: This week’s workouts feature high intensity compound exercises… start your active recovery early if you want to hit up 4 or more WODS. The WODS are high intensity and so recovery will be a challenge. Plan to do 15 to 30 minutes of mobility per workout. If you are planning to attend five workouts, Mon (6:30PM), Wed (6AM), Thu (6AM), Fri (6AM), and Su (8AM), plan 1.25 – 2.5 hours of mobility.

Form over Intensity: Workouts like Saturday’s partner WOD will light up your lower back if you aren’t precise with your technique. Wear tight fitting clothes, so your coach can see your movement. Scale to your level… leave your ego at the door.

No Mobility this Week: There is no mobility workout planned for Thursday, but Beyond Stretch and Mobility Lab will resume next Thursday. 

No OnRamp Sunday: Paul isn’t coaching this Sunday, but he will be joining the Run Club at Sugarland. All OnRamp members can join free, just message Paul by Friday night for a free run pass.

Final Thoughts: I’m pumped and ready to pull-up my sleeves some very exiting workouts. See you Monday for CHAD. – Coach Paul

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1000 Step Ups for Time (weighted)

Signature Endurance Hero WODHero WODS are benchmark workouts named after fallen soldiers. There are over 160 hero WODS. Almost all hero WODS are challenging to complete. They are typically more demanding than the... More of 1000 step ups with a vest or ruck.

10 Min AMRAPAs Many Rounds as Possible. The goal in an AMRAP-style workout is to complete as many rounds of the workout as you can within a designated time limit. An AMRAP-style...
10 Cal Row + 8 HSPU

A clever variation of the girl WOD Diane. Push and pull high speed WOD.

3 RFT
30 WB + 90DU

Practice Your Wall Balls & Double Unders.

Challenger: 

• Toes 2 Bar 100. Do 100 T2B in as few sets as possible. 

• 90 GHD Sit-ups

AMRAP 15
1 Snatch (125/185) + 400m Run

Creative workout of the week. Heavy snatches while running 400m laps.

5 RFT: 15 C2B + 25ft HSW

Our second classic push-pull combo of the week.

Challenger: 

• 5×5 Bench press

• 15 min bike or row with 15 second sprints.

3 Rounds 10 Deadlifts + 10 Burpees;
3 Rounds 10 Front Squats + 10 Burpees

Lots of volume on Saturday with 120 burpees, deadlifts and front squats. Don’t forget the clean too.

Really focus on good mechanics for that burpee. Use your hips to stand out of the squat instead of your lower back. On the deadlift, make sure you’re putting the load in your hamstrings and glutes. If you don’t have enough range of motion, you should use an offset.

7-9 Miles Paved Trail Run.

Sugarland promises to be an exciting-paved trail. Run Club or OnRamp membership required.