PC: TVNZ
WOD
“The Fresh Prince”
13 minute AMRAP
13 Burpees
13 Deadlifts (155lbs/105lbs)
8 Strict ring dip
8 Power clean (155lbs/105lbs)
STIMULUS
Duration: Medium (13 Minutes)
Volume: Moderate (5-7 Rounds)
Load: Moderate
White Board Chat:
This one is a quick, steady effort with continuous movement. Our burpee option should be taking us around a minute on the longer end to complete today. The deadlift load should be moderate, relative to our ability, and something that we can stay unbroken on for most of the workout (a few quick breaks are of course acceptable, but it shouldn’t feel heavy) and take no longer than 30 seconds to complete, and we are going to go double-overhand on our grip today. For the string ring dips, to go for 8, we need the capacity to perform at least 5 in a row, unbroken, dips consistently. Whatever our option is, they should be taking us under :20 at the most. They don’t need to be unbroken, but we shouldn’t spend much time here. Lastly, our power clean weight will be the same as our deadlift. It should be a load that we could perform unbroken with sound mechanics if asked, but for today, 2-3 quick sets is fine. In terms of time, they should take no longer than :40 consistently to finish.
If we are using dumbbells or kettlebells at home, we can perform the same the movements with them at the written rep scheme today!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
13 Minute AMRAP
13 Burpees
13 Supermans
8 Hand-release push ups
8 Tuck jumps
VOLUME
8 Burpeees
8 Deadlifts
5 Leg-assisted dips off a bench /box (the video is off a counter, but its the same concept)
5 Power cleans
MOVEMENTS
- Burpee
- If 13 Burpees will consistently take us close to :50 to complete, from the start of the workout, perform 8 reps today
- If we have an injury or limitation that prevents us from going down to the ground, perform a squat thrust stopping at the the top of a push up
- If we have an injury or limitation that prevents us from jumping, step to standing, do not jump, and perform 6 reps total
- Deadlifts
- Scale the load to allow us to perform 13 reps unbroken for most of the workout with limited mechanical deviation
- If we have an injury or limitation that prevents us from using one of our arms, perform single arm dumbbell deadlifts
- If we have an injuyr or limitation that prevents us from pulling from the ground, perform a plate good morning holding it across our chest
- Strict Ring dip
- If we can perform 1-3 strict and then they go away, perform 5 total for today
- If we have push ups off our toes but are working up to performing strict ring dips perform either: push ups off the rings or deficit push ups off dumbbells, depending on how stable we can keep the rings
- If we are working on our push ups, perform leg-assisted dips off a bench
(https://www.youtube.com/watch?v=shU5oAtuAXM) - If we have an injury or limitation that prevents us from performing dips with both arms, perform a single arm dumbbell bench press on the good arm
- Power clean
- Scale the load to something that would allow us to perform 8 unbroken reps if asked
- If we have an injury or limitation that prevents us from using one of our arms, perform single arm dumbbell power cleans
- If we have an injury or limitation that prevents us from pulling from the ground, perform a high hang power clean