Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “PIRATA CODEX”
-400 Meter Run
-10 Barbell Power Clean & Jerk (OR Power Clean and Press, Push Press, etc.)
-400 Meter Run
-10 Barbell Power Clean & Jerk
-15 Toes to Bar
-400 Meter Run
-10 Barbell Power Clean & Jerk
-15 Toes to Bar
-10 Barbell Power Snatch (OR Ground to Overhead)
-400 Meter Run
-10 Barbell Power Clean & Jerk 15 Toes to Bar
-10 Barbell Power Snatch
-15 Kipping Pull Up
-400 Meter Run
-10 Barbell Power Clean & Jerk
-15 Toes to Bar
-10 Barbell Power Snatch
-15 Kipping Pull Up
-10 Barbell Cluster (Full Squat Clean into a thruster)
Suggestions Men: 75-95# Women: 55-65#
Goal: 25-35 Minutes
Coaches Notes
Wowzers! Maybe this looks manageable to you, maybe it doesn’t. Either way, you can expect to be ” in it” for a LONG while. Be sure to read on for tips on how to stay in that 25-35 minute goal range.
For the 400 meter runs, you’ll want to pick a pace – or reduce the distance – to something that you can comfortably finish in near 2 minutes for the first 2-3, and then no longer than 2:30 toward the end of the workout.
For the gymnastics movements (toes to bar and pull ups), you should absolutely be able to do 5-8 reps at a time. Doing 1, 2, or even 3 reps at a time will likely not allow for the pace that this workout needs. So, modify as needed.
For the weighted movements, you should be able to do the 10 reps unbroken when fresh, but it would be wise to break these up into 3-5 reps at a time from the start and keep your breaks short. It’s also likely/possible that the squat clean thrusters are done one at a time, which is fine. Just try to stay at your bar and chip away at them steadily.