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4 January 2012; “Time Under Tension” and “Dr. Plankenstein”


4 January 2012; “Time Under Tension” and “Dr. Plankenstein”


Warm-up: Double Unders, Single Unders or Virtual Double Unders 5:00. Immediately perform 1 Burpee for every trip

Strength: Sumo Deadlift 5×5 with the strictest form possible at one of the following weights ONLY. 315, 275, 225, 185, 135, 95, 65, 35.  You will stand under a three count and return under a three count.  If you slam the weight or regrip, immediately go down in weight.  NO EGOS HERE!

In between each set, you will perform as many Ring Rows as possible with correct and proper form.  RX is a vertical ring row.  It doesn’t matter how much you Deadlifted above.  if you want the RX, you must perform a strict, vertical chest to bar, locked elbow ring row!

Your total score, RX or Scaled Ring Rows will be the weight you pulled for the deadlift and your total ring rows combined.

For instance…if you Deadlifted 315 and did 85 RX Ring Rows, your score would be 400.

WOD: Every Minute on the Minute Hang Cleans 135/95 or Hang Squat Cleans with Dumbbells RX.

For the RX, you will Hang Squat Clean Dumbbells totalling half your bodyweight.  For example, a 200lb man would need to use 2x50lbs Dumbbells for a total of 100lbs.  You may use a box to rest Dumbbells on from the Hang in between rounds…

Cool Down: Dr. Plankenstein

30 second plank

30 GHD Sit-ups

30 second plank

30 GHD Back Extensions

30 second plank

30 Hollow Rocks