Jump to content
Search In
  • More options...
Find results that contain...
Find results in...
Sign in to follow this  
Bryan Wheelock

Are embedded sets supersets?

Recommended Posts

Bryan Wheelock

I didn't understand how Embedded Sets are to be performed.

Are you supposed to complete the Static exercise before the Strength exercise or do them in a Superset fashion?


In Sequence

FL 15s, 15s, 15s, 15s (rest 60s between sets)

rest 30s - 60s

Tuck rows 3



FL 15s

Tuck Rows 3

rest 60s then repeat Superset 3 more times.

The superset version would be much harder.

I'm also wondering if it would be a good idea to progress from the Sequence version to the Superset during a SSC.

Share this post

Link to post
Share on other sites
Niklas Slotte

The book and all the basic strength WODs are clear on the execution, but to answer your question: you will perform the sets as supersets. Using your example moves you will start with a 15 s FL variation, rest for 10-20 s and then perform the FL rows. Rest 60-120 s between supersets.

If you're working them in a sequence fashion, you are working the static and dynamic work separately, which defeats the purpose of embedded sets. Although, working FSP and FBE on their own definitely has its place.

Share this post

Link to post
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in

Sign In Now
Sign in to follow this  


Important Information

Please review our Privacy Policy at Privacy Policy before using the forums.