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 “ISIS”
2023 VAULT 15: “ISIS”
Part 1
6 Min AMRAP
(As Many Reps As Possible in 6 Minutes)
-25 Barbell Deadlift
-20 Barbell Front Squat
-Max Reps Barbell Squat Clean
Rest 4 Minutes After Part 1
Part 2 For Time
Your Score from Part 1 – Backwards…
-# of Reps Barbell Squat Clean
-20 Barbell Front Squat
-25 Barbell Deadlift
Suggestions
Men: 115-225# Women: 75-125#
Goal: Part 1 Goal: 15-25 Reps
Part 2 Goal: 6-10 Minutes
Weight Goal: Challenging but Still Hit the Goal Reps
Coaches Notes
Ok this one is going to be a leg burner!
The way this workout will work is for part 1 you will do your deadlifts, squats, and then max rep of the squat clean in 6 minutes. Once 6 minutes is up – rest 4 minutes and complete your score from part 1 for time but in reverse order. In order to complete the goal reps for this workout you will want to complete the deadlift and squats within 2-3 minutes. This will leave you with 3-4 minutes to accumulate as many reps of the squat clean as possible. Choose a weight that will allow you to complete the deadlifts within 1-2 sets, front squats within 2-4 sets and doing singles for the squat clean. For the squat clean focus on staying close to the bar, moving at a steady pace for 1 rep at a time.
Although 4 minutes feels like plenty of time to recover you will still want to focus on keeping solid positions, especially on part 2. Be sure that as you’re pulling from the floor you’re working hard to keep your back flat and shoulders up. During the squats, focus on control and coming out of the bottom with your chest up and shoulders leading.