Community. Coaching. Caring.
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack 20 min to squat.
5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
Quickly warm-up your clean. OnRamp grads scale to a PC or HPC.
Snatch 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat. Re-grip as necessary. 18 Minutes total.
For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
40 Push-ups
Run, 400 m
40 Push Press, 45/35 lbs
Run, 400 m
40 Box Jumps, 24/20 in
Run, 400 m
Squat Clean + 1 Front Squat
1-1-1-1-1
Use this complex to warm up for a heavy front squat.
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score.
Clean from floor. (185/135) scale to 1 Rope climb every 2 min. To have time to squat.
Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs
Partner workout. While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.
5 rounds for time of:
6 Thrusters, 135 lbs
12 Push Up (Rings)s
Run, 200 m
Rest 1 min
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
10 Toes To Bars
20 Ball Slams, 9 kg
30 Air Squats
(30/20# slam ball)
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.
Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups
Sub banded Burpee bar muscle ups or choose other AMRAP.
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
New athletes should push jerk.
3 rounds for time of:
15 Handstand Push-ups
30 Box Jumps, 24/20 in
Run, 400 m
Sub is box pike HSPU, strict DB or KB Press.
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 20 min.
7 rounds for time of:
10 Wall Balls, 20 lbs
10 Pull-ups
Post total time.
OnRamp should scale to 5 rounds and focus on light WB throws with full ROM.