Skills/technique
The power snatch
Snatch barbell cycling
METCON
“ISABEL”
For time:
30 power snatch 135/95
Health
95/65
2min rest
then
60 bar facing burpees
Score is “ISABEL” on its own and total time to complete both parts, rest included
Note: This workout has 2 parts but don’t hold anything back for “ISABEL”
Pyro weightlifting W3D2
5 sets
1 snatch balance + 2 overhead squats
Note: Aim for 40/45/50/55/60% of 1RM snatch
5 sets
Clean and jerk complex
1 clean high pull
2 hang squat cleans
1 jerk
Note: Aim for 50/55/60/65/70% of 1RM clean and jerk
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Row 5min EZ pace
Gymnastics
30 low ring muscle ups transitions
Core
Plank hold 2min
Maintenance/Mobility
ROMWOD
Pyromania V registration link:
https://competitioncorner.net/events/3119
Strength
Back squats
1-1-1-1-1-1 (85% of 1RM)
METCON
5 rounds for time:
12 wall balls 20/14
9 chest to bar pull ups
50ft dumbbells walking lunges 50/35
Health
12 wall balls 14/10
9 ring rows
50ft dumbbell walking lunges 50/35 (single dumbbell)
Time intent: 10-13min
BURN
“FORTITUDE”
30min EMOM alt min
15/12 cals row
15 burpees
Note: If you can’t before all the reps within the timeframe, just do your max.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5min EZ air bike
Weightlifting
Dumbbell bent over row 3×10 per side
Gymnastics
Handstand practice 10min
Maintenance/Mobility
ROMWOD
Skills/technique
Double unders
METCON
“ANNIE”
For time:
50-40-30-20-10
Double unders
Abmat situps
Health
Single or double unders
Abmat situps
Firebreathers
Zeus rope double unders
GHD situps
Note: This is a high volume GHD situps and is not recommended if you cannot perform them easily. We do however program the GHD situps very often in the accessory work, if you did your homework, you should be good to do this version.
Maintenance/Mobility
15min Stretch ROMWOD
Pyro weightlifting W3D2
Primer
Snatch press
3-3-3-3-3
Snatch
1-1-1-1-1-1-1
*Build up
Snatch pulls @110% of 1RM
1-1-1-1-1
*Fixed weight
Front squat
2-2-2-2-2
*Build up, aim for around 90/95% of 1RM clean and jerk
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Gymnastics
30 pistols
Core
50 hip extensions
Pyromania V registration and information:
https://competitioncorner.net/events/3119
Strength
Shoulder press @85% of 1RM
1-1-1-1-1-1 (7)
METCON
For time:
30 squat cleans
Health 80% of bodyweight
Rx 100% of bodyweight
Firebreathers 120% of bodyweight
Accessory work
Shoulders of steel
Crossover symmetry x3
Weightlifting
Dumbbells bench press 5×5
Gymnastics
3 sets
12 pistols
Core
20 strict toes to bar
Maintenance/Mobility
ROMWOD
“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
