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Wednesday WOD: Mumbo-jumbo

Writer's picture: John FadelJohn Fadel

Part 1, This week we start the final phase of our tempo strength cycle.  The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.  Here we are building to a heavy 3 rep, with no tempo or pause.  Part 2, Today's piece packs a punch to the legs as our deadlift reps and bike time increase each interval. While the deadlift and the bike seem to be the priority, we can't forget that time under tension with the jump rope will absolutely play a role in our fatigue each round and should also pay attention here.

Double Unders in this workout should be buttoned up, if they aren’t, do singles or cut the double unders in half. Or you won’t get to the bike.


Deadlift 

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80%  for final set of 3

* Build In Weight

"Mumbo Jumbo":

one big continuous workout 15min

AMRAP 1:

3 Deadlifts

50 Double Unders

Max Calorie Echo Bike

AMRAP 2:

6 Deadlifts

50 Double Unders

Max Calorie Echo Bike

AMRAP 3:

9 Deadlifts

50 Double Unders

Max Calorie Echo Bike

AMRAP 4:

12 Deadlifts

50 Double Unders

Max Calorie Echo Bike

AMRAP 5:

15 Deadlifts

50 Double Unders

Max Calorie Echo Bike

Barbell: 225/155 (+315/225)


SUBSTITUTIONS:

CALORIE ECHO BIKE

Sub Row/Ski/25ft shuttle runs


After party Coach Steph’s Challenge


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