March 23, 2020

Day #11 – “Cairo”

By phy6

“Cairo”

Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

Stimulus

  • Let’s see how far we can get in this 15 Minute workout
  • After each set of burpees we’ll add 2 reps to each movement
  • Athlete’s choice on when to alternate hands on the single arm cleans.
  • Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
  • We want planned breaks here, and not to get forced into long breaks

Movement Videos

Single Arm Dumbbell Squat Cleans Video

Warm-up

For Quality:
2 Inchworms Video
2 Strict Pull-ups
2 Broad Jumps Video

4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

6 Inchworms
6 Strict Pull-ups
6 Broad Jumps


“Cairo” (No Equipment Version):

Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Stimulus

  • Let’s see how far we can get in this 15 Minute workout
  • After each set of burpees we’ll add 2 reps to each movement
  • Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
  • Your score here will be total rounds + reps * For Example *
    • If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
  • We want planned breaks here, and not to get forced into long breaks

Movement Videos

Odd-Object to Shoulder Video

Warm-up

For Quality:
2 Inchworms Video
2 Strict Pull-ups
2 Broad Jumps Video

4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

6 Inchworms
6 Strict Pull-ups
6 Broad Jumps