Day #11 – “Cairo”
“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
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