Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS:
-10 Scap Pull Ups
-5 Strict Pull Ups
-10 Strict Shoulder Press (empty barbell)
-5 Push Press (empty barbell)
-10 Wide Grip Shoulder Shrugs (empty barbell)
-5 Hang Power Snatch (empty barbell)
WOD “Athena”
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-8 Pull Ups
-12 Push Press
-Rest 1 Minute
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-12 Push Ups
-8 Power Snatch
-Rest 1 Minute
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-8 Pull Ups
-12 Push Press
-Rest 1 Minute
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-12 Push Ups
-8 Power Snatch
So it’s 4 x 4 min AMRAPs
Suggested Weight Men: 75# Suggested Weight Women: 55#
Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED
Goal: 14-18+ Rounds
COACHES NOTES
For this one, you’ll work for 4 minutes – rest 1 minute – work 4 minutes – rest 1 minute – work 4 minutes – rest 1 minute – work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 snatches.
You’re shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize with fewer reps if you are falling outside of that goal range since it’s a bit tougher to change weight with a sandbag. There’s a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches!
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups Strict Pull Up
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lockout! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
CUSTOMIZATIONS
Plate Ground to Overhead