Warm-up & Gymnastics skills
2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
-- then, 10 min to perform ~3 sets of:
8-10 hollow position pull down with feet on foam roller
20 sec per side Copenhagen plank hold
Endurance
Warm up
2 rounds of:
10 empty bar RDLs
10 empty bar front squats
5 muscle cleans (empty bar)
20 sec bar hang
Benchmark test - XENOM Event 9
Part A - Warm-up and preparation
Work up to 80% clean 1RM in 5-6 singles within an 8 min window
Perform 3 sets of 20 sec fast pace row, ski or bike in between your clean build up sets.
Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Deadlift
5x5 @ 70% of 1RM
immediately followed by 3 broad jumps for max distance
Rest as needed between sets. Focus on bar speed off the floor, this is volume work, not a grind.
Note: This is conventional deadlift.
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises
Bench Press
Every 2 min for 8 rounds:
2 bench presses at 87.5%
Conditioning
For time:
1,000m run
1,000m/800m ski/row
-- rest 1 min
1,000m/800m ski/row
500m/400m ski/row
-- rest 1 min
500m run
500m/400m ski/row
Time cap: 25 min
Part A
Hero WOD "Hotshots 19"
6 rounds for time of:
30 air squats
19 power cleans 135/95 lbs or 19 double DB power cleans 50/35 lbs
7 strict pull-ups
400m run
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Time cap: 42 min
Note: Compare to July 4th, 2023
Part A
4 rounds for total time:
1,750m/1,400m
-- rest 1 min
Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
30 min partner AMRAP:
40/32 cal row
30 handstand pushups
20 burpees
10 back squats 225/155 lbs OR 20 double KB front rack squats 24/16 kg
Split as desired between partners.
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
10 min EMOM:
1 paused hang power snatch + 1 squat snatch
Stay around 50-60%. Pause 2 sec above the knee.
Conditioning
Warm-up & Gymnastics skills
2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
-- then, referring to 6/10, spend ~10 min on gymnastics strength accessory:
3 rounds, to be performed before or after the endurance piece depending on starting heat.
20 PVC straight arm banded pull downs
4 skin the cats
20 sec L-sit hold / bent knee hold
Endurance
Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Paused muscle clean & push jerks - 4x3 with 2 sec pause below the knee in each rep.
Part B
Power clean & jerks - 3x3
~50%, keep sound mechanics with maximum bar speed with a ligth load. Drop and reset between reps.
Conditioning
Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Deficit Deadlift
Every 3 min for 5 rounds:
5 deficit deadlifts ~65%m at 4 inches deficit (45 lbs black plates)
immediately followed by 3 seated box jumps
Note: keep the load light to moderate, and focus on proper mechanics and bar speed in this wider ROM.
Conditioning