WOD
 | Sat, Oct 17 |  |
| Sabado 17 Oct 26 | COMPETE by PRVN 17 oct 26 | Accessory Work 17 oct 26 | HYROX Sab W5 Oct 26 | Other Results |
Sabado 17 Oct 26
(Time)
GYMNASTICS SKILL 10 min
Ring Muscle-Up Skill Progression
5 Ring Muscle-Up Rows (rings low, chest to rings, hips and shoulders travel together)
3 Ring Muscle-Up Negatives, Assisted (slow the turnover, control the descent through the transition)
3-5 Low Ring Banded Ring Muscle-Ups (feet down, drive the chest through the rings)
3-5 Feet Over PVC Low Ring Muscle-Up Drill (hips to rings, no pulling the knees up early)
5 Ring Muscle-Up Swings (hollow to arch, false grip or standard, rings stay close)
“Controlled Chaos”
For Time, 2 Person Team
3 Sets
3 Rounds
20/14 Calorie Bike
15 Shoulder-to-Overhead 95/65 lbs
*Partner Holding Plank
Into...
10 Ring Muscle-Ups, Split
Rest 3:00 between sets
Avz - 10 Ring Pull-Ups + 10 Ring Dips & 75/55lbs
Esc - 15 Ring Rows + 15 Push-Ups & 65/45 lbs
Time cap 30 min
| 0% |  | |  | 0% |
|
COMPETE by PRVN 17 oct 26
(Time)
PRVN Elevate Semana 4/14
Parte A)
Cada 2:00 x 3 Sets
3 Snatch Grip Push Press
3 Snatch Balance (No Heave)
3 Snatch Grip Sotts Press
Carga: liviana y técnica, para trabajo de posiciones
-descansar 1-2:00-
Parte B)
Cada 1:30 x 3 Sets
1 Snatch Balance (Heave)
2 OH Squat
Carga: 68% del 1RM, para velocidad y timing
Parte C)
Por carga:
4 Sets:
3 Overhead Squats
Carga: RPE 8 (aproximadamente 80% del 1RM)
PRVN Elevate Semana 4/14
Front Rack Box Step Ups
Por carga:
4 Sets
12 Alt. Front Rack Step Ups (6/6)
Carga de RPE 7-8 constante en todos los sets. Usá una altura de box que te deje apenas por debajo de la paralela. Hoy enfocate más en el trabajo de la pierna que sube que en maximizar la carga total. Idealmente, 10lbs más pesado que hace 3 semanas con la misma altura de box.
Por calidad:
15:00 EMOM
Minuto 1 - 12 Kipping Ring Dips
Minuto 2 - 3-4 Pull Overs
Minuto 3 - :25 Max Double Under Crossovers
Score: Total Crossovers
RPE: 7/10
''Chalk Outline''
Por tiempo:
Cada 2:00 x 8 Sets
10 Dual Kettlebell Squats
5 Bar Muscle Ups
4 Wall Walks
Kettlebells: 2x32/24kg
Objetivo: Sets de 1:15-1:30
Score: Total Working Time
RPE: 8/10
Set principal
Cada 4:00 x 10 sets
18/13 Calorie Echo Bike
12 Line Facing Burpees
200m run
En el tiempo restante: Bike Erg al 55%, ritmo de recuperación
Vuelta a la calma
10:00 de Bike Erg suave
Score: Average Interval Time
RPE: 8-8.5/10
Estímulo: Umbral de lactato / limpieza activa
| 0% | | | | 0% |
|
Accessory Work 17 oct 26
(Time)
3 SETS
8/8 Dual Dumbbell Split Stance Romanian Deadlift 30x1 Tempo
10-12 Banded Cuban Press
10/10 Side Lying Lateral Powell Raises, light
:15/:15 Side Star Plank
| 0% | | | | 0% |
|
HYROX Sab W5 Oct 26
(Time)
1 Set:
15 Min Run at RPE 7-8
Rest 3 Min
For Time:
800m Run at Solo Race Pace, 7 RPE
1000m Bike Erg
400m Run at Above Race Pace, 8 RPE
50m Sled Push, Race Load
Rest 1 Min
800m Run at Solo Race Pace, 7 RPE
1000m Bike Erg
400m Run at Above Race Pace, 8 RPE
50m Sled Pull, Race Load
Rest 1 Min
800m Run at Solo Race Pace, 7 RPE
1000m Bike Erg
400m Run at Above Race Pace, 8 RPE
100m Sandbag Lunges, Race Load
Rest 1 Min
3 Sets:
500m Ski Erg
500m Row Erg
Max Unbroken Wall Balls, Race Load
60s Rest Between Sets
| 0% | | | | 0% |
|
