Tuesday Challenge

January 21, 2020




Hey team,


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. 


Have fun!







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







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:


5-3-1-5-3-1 E2M


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

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