After a fun day of some different movements in the Strongman circuit, we're going to take on a great challenging workout that is sure to be intense.
The Rogue Invitational Competition is a huge competition and has its own online qualifier, much like the CWCC. We'll be trying on some of the qualifier wods on for size over the coming weeks to get a taste of the competition.
This first workout is about hard sustained effort that floats just below redline. Two simple movements, a light barbell, and a 10 min cap.
WARM UP: 3 rounds
5/side cossack squats (hold onto rig for support if you need to, go slow and smooth)
7 Russian kbs
Front rack or wrist stretch of coaches' choice
SKILL: FRONT SQUAT WAVE LOAD (SCORE 1)
Wave loads allow you to build intensity through 2-3 series of reps. Start with a smoother effort (7/10) for the whole first round then ramp it up for the second wave.
Your sets will be as follows:
and your score for this part of the session will be your heaviest single rep (i.e. the set of 1 rep in the second wave)
WOD: Rogue invitational online qualifier #1 (SCORE 2)
Complete as many rounds as possible in 10 mins of:
Row, 1000 m
75 Thrusters, 75/55 lbs
Tiebreaker is the split time when the last 1000 m row was completed.
FG: 35-45/45-65lb bar
Cash-out: 5 sets of single leg KB deadlift, 6/leg alternated with 30-60 sec front plank OR 6-8/side Plank T Rotations