“DOUBLE FEATURE”
TEAMWOD
Teams of 2:
8 rounds for time:
8 bench press 185/125 (share as needed)
8 sync toes to bar or sync GHD situps
8 deadlifts 245/175 (share as needed)
TEAMBURN
Teams of 2:
5 rounds for time:
1 hill run (together)
25cals row (share as needed)
25cals bike (share as needed)
50 double unders (together, 50 each)
“TRIFECTA”
Gymnastics
SLIPS (Scales, Lsit, Inversion, Plank, Stretch)
5 rounds for quality:
1 front scale front and back right leg
1 front scale front and back left leg
L-sit hold (any variation) 30sec
Go inverted (Handstand, handstand walk, handstand push up)
Front planche hold or plank 30sec
Dynamic stretch/mobility 30sec
3 rounds for quality:
5 strict toes to bars
5 strict knees to elbows
10 toes to bars
10 hip/back extensions
20 back extensions
20 hip extensions
Pyro weightlifting W2D3
Primer
Hip snatch @40% of 1RM fixed weight
3-3-3-3-3
Snatch *build up
3-3-3-3-3
Note: Touch and go or drops
Snatch pulls @110% of 1RM fixed weight
3-3-3-3
Note: No drops and must be touch and go on the ground. No regrip or pause on the ground
Front squats bottom pause 3sec *build up
3-3-3-3-3
Firebreathers
“MUSCLE UP BIATHLON”
For time:
400m run
18 ring muscle ups
400m run
15 ring muscle ups
400m run
12 ring muscle ups
**200m run penalty every time you break**
Timecap: 18min
Option A
Bar muscle ups
Option B
Chest to bar pull ups
Option C
Pull ups
Option D
Banded pull ups
Note: Wherever you are in your fitness journey, pick an option challenging for you. If you have ring muscle ups but 45 reps is too much volume, change the rep scheme for something like 15-12-9 or 12-9-6 for example. Again, do something challenging for you
Strength
Back squat
3-3-3-3-3
Note: Bar at 75% of 1RM
METCON
For time:
10-1
Dumbbells hang power cleans 50/35
Dumbbells box step overs 50/35 24/20
Health
Dumbbells at 35/20
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 wall balls 30/24
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
Hanging L-sit hold 1min
Maintenance/Mobility
ROMWOD
“Reality is created by the mind. We can change our reality by changing our mind”
-Plato
General warm up 5min
Skills
Handstand push ups
Kipping handstand push ups
Specific warm up 5min
“DIANE” prep
3 rounds, EZ pace
15/12 cals row
9 push ups
METCON 10min
“DIANE”
For time:
21-15-9
Deadlifts 225/155
Handstand push ups
Health
Deadlifts 185/125
Box handstand push ups
Note: Diane is a classic benchmark and meant to be short. Aim for approximately 10min, scale accordingly. Friendly reminder that if you don’t have 5 to 10 strict handstand push ups, you shouldn’t be kipping. You must have a good base strength prior to any kipping movements. Don’t skip the basics.
Maintenance/Mobility 10min
Shoulders and posterior chain focus
Pyro weightlifting W2D2
Primer
Snatch balance
3-3-3-3-3
Note: Fixed weight, aim for approximately 50% of 1RM snatch. Technique focus, speed under the bar
5 sets
2 hang squat cleans + 1 jerk
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
50 burpees
Weightlifting
Split jerk press 5×5
Gymnastics
30 false grip ring rows
Core
5 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
Skills
10min EMOM alt min
30 double unders
1 strict toe to bar + 1 around the world
Strength (15min)
Shoulder press
3-3-3-3-3
Note: Bar at 75% of 1RM
Maintenance/Mobility
ROMWOD 20min
BURN
10 rounds for time:
10/7cals bike
10 wall balls 20/14
10 kettlebell swing 53/35
1min rest between rounds
Time is when you completed the kettlebell swing on the 10th round
Accessory work
Shoulders of steel
Crossover symmetry x3
Gymnastics
Front planche hold 1min
Core
40 GHD sit ups
Pyromania V is going to be legendary and you definitely don’t want to miss it. Teams of 4, 2 males and 2 females, fitness (scaled) and Firebreathers (Rx) divisions. We have a stadium on the first day, a pool for the second day and a hill on the last day. So far we have over 10 scored workouts. This event is for all of us, yes, absolutely everyone, regardless of your fitness and skill level. This is a challenge, do you have what it takes to form a team, prepare for the event and complete all the workouts to the best of ability? This will require extreme determination, teamwork, discipline, and a mindset ready to face anything. You will be tested on all aspects of fitness. Register at the link below:
https://competitioncorner.net/events/3119
Skills
Every 2min for 10min (5 cycles)
4 strict chest to ring pull ups
4 russian dips
Note: Perform both movements every cycle and yes we just did dips yesterday. No better way to get that muscle up or to get better at it. “THE STANDARD” is coming in 5 weeks
METCON
10min AMRAP
1 power snatch 135/95
1 overhead squat
1 burpee over the bar
2 power snatch 135/95
2 overhead squats 135/95
2 burpees over the bar
…
…
…
Keep adding one rep of each until you run out of time
Health
Bar at 75/55
Note: Burpees are over the bar, not bar facing
Score is total reps completed
Pyro weightlifting W2D1
Primer
Hang clean
3-3-3-3-3
Note: Light and snappy, aim for around 40% of 1RM
Clean and jerks
3-3-3-3-3
Note: Build up, drops allowed but keep the reps close to each other, 10sec top
Clean pulls @110% of 1RM
3-3-3-3
Note: Touch and go only, no drops, not even the last rep
Back squats
3-3-3-3-3
Note: 3sec pause at the bottom
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Row for cals after the workout 5min
Gymnastics
Bottom ring swings 3×8
Core
L-sit hold on plates 1min
Maintenance/Mobility
ROMWOD
“You just can’t beat the person who never gives up”
Strength
Deadlifts
3-3-3-3-3
Note: All sets are fixed weight at 75% of 1RM
METCON
7 rounds for time:
7 strict ring dips
7 box jumps 30/24
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata row cals
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 70sec
Core
L-sit hold 60sec
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
5 rounds
2min AMRAP
3 synchronized wall climbs
6 synchronized burpees over the wall 48/40
Max ring push ups
1min rest between rounds
Note: Wall climb synch at the bottom and top. Synch burpees over the wall at the bottom. Share the ring push ups as needed
Score is total ring push ups for all 5 rounds combined
TEAM BURN
Teams of 2
4 rounds for time:
400m tethered run
Partner 1
21 wall balls 20/14
Partner 2
21/14 cal row
then
Partner 1
21/14 cals row
Partner 2
21 wall balls 2014
15 sync abmat situps
9 alternating box jump overs 24/20 (9 each)
“TRIFECTA
Gymnastics
15min EMOM alt min
2 skin the cats
2 false grip strict chest to ring pull ups
4 russian dips
METCON
For time:
10-1
V-ups
Note: Perform an alligator roll between each set
Pyro weightlifting W1D3
Overhead squats
5-5-5-5-5
5 sets
1 push press + 2 jerks
Firebreathers
“PAUL”
5 rounds for time:
50 double unders
35 knees to elbows
20yrds overhead walk 185/125 (60ft)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
He is survived by his fiancee, Lisa Esposito.
Strength
Shoulder press
5-5-5-5-5
Note: Fixed weight at 65% of 1RM
METCON
For time:
10 paralettes handstand push ups
12 flying push ups 4inches
14 deck squats 53/35
16 A jumps 8inches 53/35
18 Reverse grip chest to bar pull ups
20ft handstand walk
Health
10 inclined push ups 24/20
12 hand release push ups
14 deck squats
16 A jumps 35/20 dumbbells 8inches
18 pull ups
4 around the box
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
30 2:1 wall balls 20/14
Weightlifting
Single dumbbell bent over row 3×10
Gymnastics
20 negative pull ups
Core
3 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
