‘BEAST BUILDING ‘

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

STIMULUS

• We’ll use a single barbell for both movements in today’s Beast Builder

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)

• Start your first set between 40-50% of your 1RM Push Jerk

• The goal here is to gradually increase loading as the overhead repetitions decrease

• With rest built in, we recommend pushing for unbroken sets of Push Jerks

• Record all 6 barbell weights used

• Use one barbell and change out the weight as you go

MOVEMENT PREP

WOD

“Biltmore”

3 Rounds:

50/35 Calorie Erg Bike

35 Box Jump Overs (24″”/20″”)

20 Double Dumbbell Power Cleans (50’s/35’s)

STIMULUS

GENERAL

• Looking at a medium-long time domain for this 3-round workout

• We expect the triplet to take around 17-25 minutes to complete

DOUBLE DUMBBELL POWER CLEANS

• Let’s choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh

• Within the workout, you should be able to string together at least 4 reps at a time

BOX JUMP OVERS

• There is no need to stand to full extension on top of the box

STRATEGY

BIKE ERG & BOX JUMP OVERS

• The first two stations of this 3-round workout are movements that we won’t break up

• We’ll always be moving here, so it’s all about finding a speed from the beginning that you see yourself maintaining for all 3 rounds

• Try to turn the brain off a little and settle into a robotic rhythm on these stations