Holiday Wars 2021 Week 3

Short and sweet this week! But HEAVY! 

The Workout:

Complete as many reps as possible in 9 Minutes of the following:
50 Double Unders
12 Toes to Bar
20 Deadlifts (M: 135lbs, F: 95lbs)
50 Double Unders
12 Toes to Bar
16 Deadlifts (M: 185lbs, F: 135lbs)
50 Double Unders
12 Toes to Bar
12 Deadlifts (M: 225lbs, F: 155lbs)
50 Double Unders
12 Toes to Bar
  8 Deadlifts (M: 275lbs, F: 185lbs)
50 Double Unders
12 Toes to Bar
  4 Deadlifts (M: 315lbs, F: 205lbs)

If any remaining time use it to complete as many double unders as possible.

Masters Weights:
1. M: 95lbs F:65lbs
2. M: 135lbs F:95lbs
3. M: 155lbs F:105lbs
4. M: 185lbs F:125lbs
5. M: 225lbs F:155lbs

Scaled:
100 Single Unders instead of Doubles
20 AbMat Sit Ups
Weights:
1. M: 65lbs F:45lbs
2. M: 95lbs F:65lbs
3. M: 135lbs F:95lbs
4. M: 155lbs F:105lbs
5. M: 185lbs F:125lbs

Double Unders standards. Before the 3.2.1.Go! Rope must begin on the floor. You can set up however you like for this workout. Rope must pass under your feet twice for 1 rep. Regular rules apply. 

Toes to bar standards. Feet locked out at bottom and both feet must touch the bar at the same time. NO tap tap action. No single foot action. no close toes to bar. Regular toes to bar only please. Thanks.

Deadlift standards. Bar starts loaded on floor. Grip it stand up lock out and keep going until all reps are taken care of. Judge or separate athlete may load the bar for you.

Scaled
Sit Up Standards
Athletes will have feet anchored under dumbbells. Hands must touch the floor overhead and must touch the dumbbells at the top of the rep. 

Strategy Tips***

You either have these moves or you don’t. If you have em’ then how long can you carry them. If you don’t. Then you won’t get very far. How do we maximize your workout.

If you have the moves. Just do everything as fast you can. Pace what you need to pace, but don’t pace too much and risk falling behind. It’s a short workout.

If you don’t have the moves well enough to mow through them…
Do sets of 5-10 with the doubles if you can. Stopping of your own volition is better than being stopped for messing up. You determine the pace. Toes to bar same thing. Break it up in sets of 3-4 so you get it done in chunks.  

The deadlift, I suggest mixed grip and just locking your back in place. Stand up lock out and go right back down. This is the easy part.

The toes to bar are the crappy part obviously so do what you can and get through as much as you can.

What I did

I did this workout at the end of the week so I didn’t do as well as I would have liked (#noexcuses) Still got it done best I could. Where I fell short is exactly where I thought I would. The Toes to bar. They killed me after round 3. Was barely able to get 4 in a row or 3 in a row and by the time I reached the last round they were all singles. Obviously I need to do them more, but I like weightlifting so I would prefer to focus on that šŸ˜‰ 

The deadlifts were no problem just had to grip it and rip it. Like I said before, mixed grip is ideal to save your forearms and to stop the bar from rolling out of your hands. I usually hook grip and mix grip as I get more and more tired. Double unders were fine, I pace those usually pretty well, but had to break them up at the end. I just finished the last set of toes to bar before the time ran out so my score was 366 reps. 4 shy of finishing the 370. I think a couple of you can beat me in this. My toes to bar suck and I’m inconsistent. The only thing I got is the deadlift and even that lately is just meh. 

So go beat me! It will be fun! Best of Luck to everyone! If you have any questions don’t hesitate to ask!

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