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.
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.
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
For time:
45 Double Unders
9 Squat Cleans, 225/135 lbs
60 Double Unders
12 Power Cleans, 205/125 lbs
75 Double Unders
15 Hang Power Cleans, 155/105 lbs
Deload as you go.