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Saturday Aug 8, 2026 |
Saturday 8 August 2026(Time, Rx2, Rx3) 'The Next Wave' With a Partner, For Time 5 Rounds 4 Rope Climbs (15ft) 20 Back Squats (from the Rig) 40/30 Hand-Release Push-Ups 200m Run (Together) Time Cap: 36:00 Score = Time Goal: 28:00-32:00 Partners share all reps on the rope climbs, back squats, and push-ups, partitioned any way they choose. The 200m run is completed together by both athletes before the next round begins. Rx: Barbell 185/125lb, ropes 15ft, 40/30 HRPU Rx2: Barbell 155/105lb, ropes 14ft, 30/24 HRPU Rx3: Barbell 95/65lb, 4 Rope Pull to Stands, 30/24 Elevated Push-Ups
Warm Up Saturday 8 August 2026(No Results Tracked) General Warm-Up 2 Rounds 200m Run 14 Air Squats 10 Scapular Pull-Ups 6 Strict Knee Raises 6/6 Single Arm Ring Row 14 Bear Plank Shoulder Taps Specific Warm-Up 2 Rope Pull to Stands 8 Back Squats @ Warm-Up Loads 6/4 Push-Ups - 1 Rope Climb or Partial Rope Climb 6 Back Squats @ Warm-Up to Working Loads 6/4 Push-Ups - Get to working loads and modifications. Confirm rack height and barbell load before 'The Next Wave' begins.
Objectives and Stimulus Saturday 8 August 2026(No Results Tracked,  COACHESVideo: https://youtu.be/k_50jqWUHp8 https://prvnachillesweek10.netlify.app PrvN2026! Goals: 28:00-32:00 Stimulus: Partner Workout / Chipper Feel RPE: 8.5/10 Primary Objective: Split working reps evenly between partners across all five rounds, maintaining consistent station transitions and a steady shared rhythm throughout. Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 from the first rope climb to the end of the run.
Mobility Reset Saturday 8 August 2026(No Results Tracked) Reset (optional) 4 Sets, For Quality 6/side Thread the Needle :45 Sphinx Pose w/ Passive Breathing 6 Seated Thoracic Extension on Roller (3 sec pause at top) Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
AugustResults 260Benchmark PRs 72Comments 0 |
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