Hans Brings Results
TILT Closed until 3/30
No Classes or Open Gym
Radiator Springs
AMRAP 20
1 round of DT @155/105
3 rounds of Cindy
DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Cindy = 5 Pull-ups, 10 Push-ups, 15 air squats
Radiator Springs Limited
AMRAP 20
1 Round DB DT (single or double DB)
3 Rounds of Cindy (KBS if no pull up bar)
Radiator Springs Body Weight
AMRAP 20
10 Push Ups
20 V-ups or Tuck Crunches
30 Lunges
General Warm Up
:30 Jumping Jacks
:30 Good Mornings
:30 Spiderman to Air Squats
:30 Walk-Out to High Plank
10 Sit ups
:30 Jumping Jacks
:30 Good Mornings or KB/DB Deadlift
:30 Air Squat (workout pace)
:30 Plank with shoulder taps
10 Tuck Crunch
:30 Jumping Jacks
:30 Air Squat
5 Push Ups (elevate to a bench to modify)
10 V-Up (or tuck crunch/sit up)
Barbell or DB Specific Warm-Up
10 DL
5 High hang muscle clean
5 1/4 Squats
5 Strict Press
10 DL
5 Hang Power Clean (from pockets)
5 Hang Power Clean (from just above the knee)
5 Push Jerk
*If you have a PVC, go through with a PVC, then an empty barbell. Make 2 to 3 weight jumps on your bar to find your workout weight. Go through 1 round of DT at each weight jump.
WOD Guidance
Moderate barbell… break up your rounds of DT to save your grip
If using DB’s or a KB find a light to moderate weight
Break up your push ups early and avoid working to failure!
Steady squats or lunges!
Don’t try to outrun this 20 minute WOD!
Modifications
Modify barbell/DB weight!
Alternate rep schemes for DT: 9 DL, 6 HPC, 3 PJ
Alternate rep schemes for Cindy: 3 Pull Ups, 5 Push Ups, 9 Air Squats
Try elevating your push-ups to a bench or chair!
Demo Videos
Click HERE to see a KBS Demo
Click HERE to see a specific pull up warm up
Click HERE for a push-up demo
Need to break down the deadlift? Click HERE
Click HERE for a hang clean demo
Click HERE for a lunge demo
Get after it and see you on the blog my friends!
