Girls Gone Wild
Workout Details
"Fran" at 0:00:
21-15-9 reps of:
↳ 95/65 lbs (43/29 kg)
"Diane" at 4:00:
21-15-9 reps of:
↳ 225/155 lbs (102/70 kg)
"Amanda" at 8:00:
9-7-5 reps of:
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1For Fran, set a steady pace for the thrusters and pull-ups; breaking them into manageable sets can help maintain speed throughout.
- 2Focus on transitions between movements to save time, especially when moving from one exercise to another.
- 3In Diane, consider doing deadlifts unbroken if weight feels manageable; however, break the handstand push-ups as needed to avoid burnout.
- 4In Amanda, practice the muscle-up technique prior to the workout to ensure efficiency; focus on explosive power in the snatch to minimize fatigue.
- 5Always keep a strong core during overhead movements to prevent form breakdown and potential injury.
Safety Considerations
Technical Focus
Ensure proper form on overhead movements; avoid excessive arching of the back.
Recommended Warm-Up
General Warm-Up:
- 300 Row(Light intensity to warm up.)
Mobility:
- 5 Shoulder Stretch - 30 sec each(Focus on shoulders and wrists.)
- 5 Hip Flexor Stretch - 30 sec each(Prepare for squatting.)
- 5 Wrist Stretch - 30 sec each(Focus on wrists for pull-ups and HSPUs.)
Activation:
2 rounds- 5 Thruster (empty bar)(Focus on form.)
- 5 Pull-Up (banded or kipping)(Emphasize pulling technique.)
- 5 Deadlift (light weight)(Keep a neutral spine.)
- 5 Handstand Push-Up (scaled)(Practice kipping motion if applicable.)
Scaling Options
Intermediate
Weight reduced by ~20% and movement modifications applied where needed.
- 1
thruster
Weight: 75/50 lbs (34/23 kg)
- 2
pull up
Banded Pull-Ups
- 3
deadlift
Weight: 180/125 lbs (82/57 kg)
- 4
handstand push up
Pike Push-Ups
- 5
ring muscle up
Pull-Ups + Ring Dips
- 6
squat snatch
Weight: 105/70 lbs (48/32 kg)
Scaled
Weight reduced by ~40% and simpler movement variations where applicable.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows
- 3
deadlift
Weight: 135/95 lbs (61/43 kg)
- 4
handstand push up
DB Shoulder Press
- 5
ring muscle up
Pull-Ups + Dips
- 6
squat snatch
Weight: 65/45 lbs (29/20 kg)