8.13 – Swole Cycle

8.13 – Swole Cycle
8.13 – Swole Cycle

Muscle Group:

Categories:

Equipment:

MOBILITY
Lats Foam Roll: 1 minute each side
Barbell Thoracic Opener: 1 minute
Handstand Hold Stretch: 30 seconds
ACTIVATION
2 Rounds:
1 Minute Row
5 Walkouts
15 Second Superman Hold
2 Rounds:
20 AbMat Sit-ups
15 Air Squats
10 Push-ups
5 Strict Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
 
STRENGTH

Strict Press

5 Sets of 3
Bench Press
5 Sets of 3
STIMULUS
Building to a heavy set of 3 across the 5 sets today
The strict press will come from the racks today
MOVEMENT FOCUS
Lumbar Curve
Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.
WOD
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
STIMULUS
The strict movements are the focus of this 4-station tabata workout
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Your score at the end of the 16 minutes is the total reps completed during your work stations
Enter total reps at each station and SugarWOD will add them up for you
Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows
STRATEGY
On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall
If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest
Below are some potential strategies from the strict movements:
Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)
Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)
Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)
Work for all 20 seconds if you think that is sustainable
Find a moderate-fast pace on the bike that you could see yourself holding for 5 minutes straight
Settle into a pre-determined RPM or Wattage and make it your goal to stay there
MOVEMENT FOCUS
Lumbar Curve
Let’s carry the focus from our strength movements over to these strict gymnastics. It is tempting here to aggressively arch the lower back on the pull-ups and handstand push-ups to get the chin closer to the bar, use the hips, or get better leverage for the press. Focus on keeping the belly, butt, and quads squeezed tight to prevent any excess movement of the lower back. It may take away a couple reps in the short term, but this is how we get stronger at these two movements long term.
SUBSTITUTIONS
Strict Pull-ups
Banded Strict Pull-ups
Strict Handstand Push-ups
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Assault Bike
Substitute Any Machine

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