Event 1
“Microwave Minute”
E2M x 8 Sets:
{1:00 Working Window}
-14/12 Calorie Row
-Double Unders in Remainder
*score is accumulative DUs
E1: Warm-Up
[0:00-5:00] Row; easy, nasal
[5:00-10:00] Prep Double Unders
+
Rehearsal
E2M x 2 Sets @ Projected Wko Pace:
{1min Working Window}
-14/12 Calorie Row
-Double Unders in Remainder
+
(Rest 4-6min)
Test
Event 2
For Time (6min Cap)
-50 GHD 40/37″
-25 Ring Muscle-Ups
E2: Warm-Up
5:00 Ski or Row; easy, nasal
+
A1. Scap Pull-Ups (3 x 8-12)
A2. Seal Push-Ups (3 x 8-12)
A3. Elevated Cat Pose (3 x 30s)
B1. Ring Beat Kips (3 x 8)
B2. Dip Stretch (3 x 20s)
B3. Banded Bent Over Row (3 x 10-15) light
C. Rehearsal – Complete @ Wko Pace
-2:00 Ski @ Ramping Pace (sub airbike)
-10-15 GHD
-3-5 RMU
(Rest 4-6min)
Test
Event 3
AMRAP 11:00
2 Rounds
-26 Deadlift 225/155lb
-26 HSPU
2 Rounds
-13 Deadlift 315/205lb
-60ft HSW (2 x 30ft)
E3: Warm-Up
5:00 Row; easy, nasal
+
A1. Wall Walk + 8s Overhead Opener (3 Sets)
A2. Banded Good Morning (3 x 12)
B. Build to a Small Set @ 315/205lb
*after each set, perform 2-4 HSPU
C. [5:00 Clock] Prep Handstand Walks
D. Rehearsal – Complete @ Wko Pace
-2:00 Row @ Ramping Pace
-6-10 Deadlift 225/155lb
-6-10 HSPU
-2-5 Deadlift 315/205lb
-15-30ft HSW
(Rest 4-6min)
Test
Event 4
[15:00 Clock]
Find 4RM Overhead Squat
*you may use a rack
E4: Warm-Up
5:00 AirBike; easy, nasal
+
A1. PVC Dislocates (3 x 10)
A2. Alternating Lizards (3 x 10)
A3. Barbell Overhead Shrugs (3 x 10)
B1. Overhead Squat (3 x 4) @42×1
B2. Quadruped Wrist Stretch (3 x 20s)
C. Overhead Squat: Build to Opening Weight
(rest as needed)
Test
Event 5
For Time (20min Cap)
-10-20-30-40-50 Hang DB Snatch 50/35lb
-5-10-15-20-25 BBJO 24/20″
E5: Warm-Up
5:00 AirBike; easy, nasal
+
A1. Dead Hang (4 x 20s)
A2. Elevated Cat Pose (4 x 20s)
A3. Elevated Achilles Stretch (4 x 20s / side)
A4. Box Step-Ups (4 x 8) 24/20″
B. Alternating Hang DB Snatch (3 x 6-8) 50/35lb
C. EMOM 5: 3-5 BBJO 24/20″
*work on refining the Swivel Style technique
D. Rehearsal – Complete @ Wko Pace
-8-12-16 Hang DB Snatch 50/35lb
-4-6-8 BBJO 24/20″
(Rest 4-6min)
Test
Pro Members & 1-on-1 Athletes:
Please record your results on The Whiteboard for Week of 1.31.22 of The Protocol.
Not a Pro Member?
Email me your results, and I’ll give you access to comparative data.
