Monday
WOD:
“Test Day 1″
Timed 400 Meter Sprint (Max Effort 1 attempt)
Max Pull Ups (1 attempt)
Max Vertical Jump for height(3 attempts)
Max Reps of Bodyweight Deadlift (1 attempt)
Each exercise will be scored individually. You may rest as needed in between each effort.
Post scores and thoughts to comments by clicking on the title of this post.
Do these guys look ready or what?
This Week: Be Prepared
Today’s workout is a little different. It’s something new, but something fun. So for the rules of the day, we’ll address each portion of the test one by one:
400 Meter Sprint (1 attempt): This will be a one attempt max effort run. No rounds, no repeats, just once, so give it all you’ve got. Ideally we’d like to see you all shake out somewhere that is appropriate for your current level of fitness, and believe me, the trainers know where you should stand, so no jogging, it is a sprint!! A good time to shoot for is 65 to 75 seconds.
Max Pull Ups (1 attempt): Once you get on the pull up bar, that’s it. You can kip, deadhang, butterfly kip, switch from kipping to deadhang, switch your grip, etc…but the second that you drop from the bar, your effort is complete. The standard is the same as always, your chin must clear the bar, and your elbows must lock at the bottom of the pull up. For those of you that cannot do pull ups, you will complete as many pull ups as possible based on your usual method of scaling, meaning jumping or band pull ups. This one will be one of the easiest to give up on, so literally, hang tough on these and the second you think of letting go of that pull up bar, try to do one more. For the chicks, we’d like to see 25 or more, and for the boys, 45 or more.
Max Vertical Jump for Height (3 attempts): Let’s take the opportunity to see how those cleans and snatches are paying off! Did you know that many olympic lifters can have vertical jumps as high if not higher than many of the pro basketball players out there? It’s true! So on this portion of the test, you will have three opportunities to test your ups! You may not take a step in to the jump. You must start with both feet planted firmly on the ground and jump as high as you can with one arm fully extended and touch the wall. We will take the highest of the three attempts.
Max reps of body weight deadlift (1 attempt): For the final exercise, we will load up a barbell with your body weight (yes girls, you have to tell us), and you will have one chance to deadlift that weight as many times as you can. You may not pause in between reps and must continue a touch and go pace with the barbell with no rest. To complete each lift, you must start with the barbell ON THE GROUND and stand all the way up with it and then touch the barbell back to the ground. Reps will continue to be counted UNTIL you remove your hands from the bar or fail on the lift. Remember, that even for the last lift to count, you must set the barbell back on the ground, you cannot release it from the top.
Good luck to everyone!
“Plans fail for lack of counsel, but with many advisors, they succeed.” ~ Proverbs 15:22
