wodify-daily
Sunday

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400628279?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Consistent high effort through each EMOM. The goal is to keep completing each minute with the prescribed rep numbers as they build. The goal is to bank at least a little rest within the EMOM.

*Coach Focus* → Explain the difference between an all out sprint and a calculated effort. We want athletes to have some rest time, but not burn themselves out to the point they can’t continue adding reps through the EMOM.

*Total Time* → 6:00 Warm Up // 17:00 Workout // 23:00 Total Time

**INTRO**
We’ve got a lot of reps coming your way Fam! We’re looking at a similar format to “Death By..” only we are upping the ante today. We have three 5 minute AMRAPs with increasing rep counts each minute. First, Wall Balls are starting at 10 Reps in the first minute and increasing by 5 Reps every minute following. For the DB Up-Downs, we’re starting at 4 Reps and increasing by 4 Reps each round. Finally, V-Ups/Tuck Ups, we’re starting at 10 Reps on the first minute and increasing by 5 Reps every minute following. For each one of these EMOMs, if an athlete fails to complete the number of designated reps in the minute, they will default back to their last completed round and continue hitting that number for the remainder of the EMOM.

This workout is a great combination of cardiovascular/muscular endurance and strength. Athletes are going to want to find that sweet spot between an all out sprint and too much pace. We’re looking for sustainable efforts through each minute with some rest to gain composure before the next working minute. Go a little heavier on the DBs to make this a little spicier on the Up-Downs. Hit this workout hard and have fun working to beat the clock!

**STIMULUS**
The clock is the enemy today. Athletes should be looking to start unbroken and bank some rest for each movement. Athletes should not be breaking movem

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Workout

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Wall Balls or Single DB Thrusters*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 DB Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 15 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number

(…20-25-30-35)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

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