Friday, April 27th, 2019

We are rounding out the end of our first testing week. One more week to go before we start a brand new cycle!

Week’s Preview: Week 1/2

Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline Defined workouts.

If you are a new athlete at Defined, use these next 2 weeks to establish and record your baseline numbers. If you have been with us for a while this is a great time to check in with your last testing results and track your progress.  

Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

A.
Clean & Jerk: 1rm Test
– Power or full squat are both options today depending on your capabilities!
– Take 20 minutes building to a heavy (1+1) for the day
– You have a max of 3 attempts at any heavy lift/max!
– You also have the option to continue on with your Clean only once you have maxed out the C&J!

*If you find a heavy set with time left on the clock, reduce load by 20% for drop sets of (1+1)

B.
“Synchro 6 Pack”
Teams of 2: Complete the following rep scheme with a partner in Synchro for quality! Work together, rest together! (10 minute cap)
36-24-12
Hollow Body Rocks
Alternating Single Leg V-ups
Superman Rocks

*If you happen to finish with time left on the clock option to hold a side plank for remaining time!

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**Refer a friend and receive $50 off your next month! Next Foundations starts Sunday, April 28th!