Fri, 12/22/2017

BENCHMARK WOD! “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders L2 Sub Pull-ups Sub 100 singles or 1 min DU attempts L1 10 Goblet Squats 20 Ring Rows 50 Singles


For most athletes, this workout will be about managing chest to bar pull-ups. There is likely going to be a fair amount of fatigue in rounds 2 and 3. Breaking up the first round of chest to bar pull-ups like athletes envision themselves breaking up the final round is a good starting point when gaming this workout. On the front squats and the double unders, we want somewhat of an opposite approach. Here, we are looking to minimize the amount of sets without holding on until failure. The weight on the barbell should be something that is unbroken on the first round without a doubt. In the next two rounds, holding onto the bar means we are doing less cleans and preserving the grip to hold onto the pull-up bar and jump rope. Taking a break or two on the jump rope to accomplish an unbroken set of front squats is recommended.

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