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.
