WOD - 110203

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Complete 3 sets of each:

1 Embedded BL + 5 Tempo XR Bulgarian Rows

1 Embedded XR L-sit + 5 Tempo XR PPP

1 Embedded FL + 5 Tempo Body Levers

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Row/Pushup variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.

2) NOTE: When scaling always adjust the difficulty of the FBE so that you will be able to maintain the correct tempo, sets and reps as designated in that day’s GB WOD.

3) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

4) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

5) Use a tempo of 214 for the basic strength sets. For the XR Bulgarian Rows, this equates to a 2 second ascent, followed by a 1 second pause at the top, then a 4 second descent.

6) If Bulgarian Rows are too difficult, scale down to a more appropriate rowing variation.

7) Focus on maintaining completely locked, straight elbows at all times during the XR L-sits. You may adjust the position of the legs as necessary.

8 ) If XR PPP are too difficult, scale down to a more appropriate pushup variation.

9) If Body Levers are too difficult, scale down to a more appropriate Straight Body Core variation.

10) DO NOT skip the Bridge Wall Walks at the end of the Workout.

Could you please give the Tempo-Description for the other two Exercises? Should the 2 seconds always be the ascent or should it always be the first part of the movement? (I think it always should be the harder part of the movement which is mostly the ascent?)

PS i already have sore muscles from this workout and also still from the monday WOD :shock:

After reading the book, I'm a bit confused as far as embedded static work. I gather from the book that when you seen embedded you progressively get harder each time you do it. Is that true during the WODs? what if you can't make it harder from last weeks hold?

Also since statics are built into the WOD, if you are just beginning and trying to work on all holds would u recommend doing your SSC before WODs that have statics built into them?

Today's WOD:

3 sets each:

front pull-->reverse crank-->BL (15 sec) + 5 (regular) tempo XR rows

MU-->XR L sit (slightly below parallel - 15 sec) + 5 tempo PPP (floor)

MU-->backward roll to invert-->adv tuck FL (15 sec) + 5 tempo straddle body levers

10 bridge wall walks

Strong work Killroy.

I am still using German hangs to prepare for back lever, and my biceps felt swoll up after B. rows.

As far as XR L-sit goes, what is the progression? Do you work on hips in front of hands before adding weight to the ankles?

best,

j

A. D-Rom

B. Band Dis. x10

C1. Skin the Cats 3x5;

C2. Eagle Dislocates 3x5.

D. Wrist Circuit

E1. Bridge 3x5+10sec. hold

E2. Bodyline XR Hollow Hold 3x60sec.

F1. German Hang @15sec. x3;

F2. B. Rows 3x5, rest 3 minutes.

G1. XR L-sit @15sec. x3;

G2. PPP 3x5, rest 3 minutes.

H1. Tuck FL @ 15sec. x3;

H2. Body Lever 3x5, rest 3 minutes.

I. All Splits @ 2min./ea.

J. Bridge Dropbacks x10

No energy, no focus, took extra rest day.

2 x 5 ring rows

3 sets: 1 Embedded BL (hang pull over to tuck bl) + 5 Tempo XR Rows

1x10 pushups , 1x 5 PPP feet elevated

3 sets: 1 Embedded XR L-sit (sets 2,3 on parallettes) + 5 Tempo XR PPP

3 sets: 1 Embedded FL (hang to tuck fl) + 5 Tempo Body Levers (tucked)

Some Thoracic and scapular rolling via small sandball

then 10 Bridge Wall Walks

albrecht80 said:

Could you please give the Tempo-Description for the other two Exercises? Should the 2 seconds always be the ascent or should it always be the first part of the movement? (I think it always should be the harder part of the movement which is mostly the ascent?)

PS i already have sore muscles from this workout and also still from the monday WOD :shock:

when coach says a tempo of 214 he means 2 second ascent 1 second pause 4 second descent. A tempo of 3 1 5 would be 3 second ascent 1 second pause 5 second descent i believe, correct me if I'm wrong

Jason, XR L-sit is covered in the seminar and in the upcoming 2nd edition.

However, ring L-sit and PB L-sit are not equals. However, you would use the same progressions but on rings so long as you have mastered the basic RTO support.

Blairbob,

Thanks for your help.

I see now there's Advanced XR L-sit, just wondering if there's value in adding weight to the ankles for these; or perhaps subbing XR Straddle L?

best,

jason

FSP

Plank - 60s

Reverse Plank - 60s

Arch - 2 x 30s

Hollow Arch (hands/head forward) 2 x 30s

Hang - 60s

XR Support - 2 x 30s

Straight Arm Plank (arms turned out, legs on floor) 60s

Diamond Tricep Hold (against wall) 3 x 20s

======================

Round 1

Inverted Hang to Tuck BL (not fully horizontal) 15s

XR Rows (tempo 2-1-4) x 5

Jump to XR L-Sit (below horizontal) 15s

XR Push Ups (tempo 2-1-4) x 5

Inverted Hang to Tuck FL (not fully horizontal) 15s

Body Lever (Tuck, tempo 2-1-4) x 5

Rest 2 min

Round 2

Inverted Hang to Tuck BL (not fully horizontal) 15s

XR Rows (tempo 2-1-4) x 2, XR Rows (feet on floor, tempo 2-1-4) x 2, failure

Jump to XR L-Sit (below horizontal) 15s

XR Push Ups (tempo 2-1-4) x 2, Floor Push Ups (tempo 2-1-4) x 3

Inverted Hang to Tuck FL (not fully horizontal) 15s

Body Lever (Tuck, tempo 2-1-4) x 5

Bridge Wall Walk. Could not do.

Notes: Staying at reduced volume, only doing 2 rounds. Next time do all the XR Rows with feet on floor. Those were killer.

Bridge Wall Walk...any way to scale these? Couldn't do a single one.

J

Warmup

Practice and alignment of rings/props for pushups and rows

WOD

Hop to invert hang, down to German hang, up to tuck BL (15 sec.) + 5 tempo XR Bulgarian rows ...... 2:30 rest, x3

Press up to XR Support (from bottom of dip), XR L-sit bent-leg straddle with hips below parallel (15 sec.) + 5 tempo XR Bulgarian pushups ...... 3:00, x3

Hang, pull to invert hang, down to tuck FL (15 sec.) + 5 tempo body levers* ...... 2:30 rest, x3

10 bridge wall walks

*Managed full levers for the first set, then had to reduce ROM in the final two sets and also go to a straddle for the final couple reps of the third set.

JmanDetroit said:

Bridge Wall Walk...any way to scale these? Couldn't do a single one.

J

Go as far down as your current range of motion allows, then reverse back up to the start position. Over time, work to increase your range of motion until you can go all the way to the ground.