WHAT'S RICH DOING? ALOT.
The 'What's Rich Doing?' programming are the workouts Rich did two weeks prior. With Semifinal prep and Games training on the Champ's brain, we advise proceeding with caution.. and a fair amount of hydration.
5 Sets
21 Lateral Burpee over Bar
21 Toes to Bar
21 Thruster (95/65)
*New set every 5:00
5-4-3-2-1
Power Snatch (185/125)
*50’ Handstand Walk w/Double Obstacle
-Rest 5:00-
5-4-3-2-1
Squat Snatch (185/125)
*50’ Handstand Walk
-Rest 5:00-
5-4-3-2-1
Power Snatch (185/125)
*50’ Handstand Walk w/Double Obstacle
3 Rounds
1000m Run
50 GHD Sit Up
20 Minutes
Row 200/175m EMOM
-rest 5 minutes-
10 Clean and Jerk x 6 Sets @115/80 (Each set on :90)
For Time:
1000m bike erg (or 500/400m Row)
100 double unders
200ft Farmer Carry (100/70)
100 double unders
1000m bike erg (or 500/400m Row)
Partner Throwdown
40/32 Calorie Echo Bike
40 Front Squats (185/125)
40/32 Calorie Echo Bike
80 GHD Sit Ups
40/32 Calorie Echo Bike
40 Overhead Squats (135/95)
40/32 Calorie Echo Bike
EARTH
50 Wall Ball (20/14)
25 Power Snatch (75/55)
50 Wall Ball (20/14)
25 Power Snatch (75/55)
POLARIS
AMRAP 4
25 Toes to Bar
Run 250m
Max Power Clean (165/115)
-Rest 4:00-
AMRAP 4
40 Toes to Bar
Run 250m
Max Power Clean (165/115)
VENUS
AMRAP 4
75 Cal Ski
150 Cal Bike Erg
75 Cal Row
MILKYWAY
21 Thruster (95/65)
21 Pull Up
15 Thruster (95/65)
15 Chest to Bar Pull Up
9 Thruster (95/65)
9 Bar Muscle Up
100 GRAND BAR
4 sets
10 Shoulder to Overhead (135/95)
20 Chest to Bar Pull-Ups
10 Shoulder to Overhead (135/95)
rest 2 minutes between sets
For time:
100’ Handstand Walk
50 Toes to Bar
200 Double Unders
50 GHD Sit Ups
100’ Handstand Walk
GIDEON
5 Sets
100’ Shuttle Run (4x25’)
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-
*Sub 12/10 Cal Assault Bike, 10/8 Cal Row, OR 50 Double Unders if needed for Rx'd.
PISTOL PROGRESSION
10-14-18-20
Weighted Alternating Pistol Squats (53/35)
*500m Row after each round
Train With Rich
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The fitness is taken from Train With Rich 25th edition.
