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Master the Rings Workshop with Anthony Tanasy January 25th @10:15 – Sign up in Wodify
Clamtown CF – Location – WOD
General Warm-up (No Measure)
2 rounds:
200-meter run
:30 mountain climbers
10 good mornings
10 shoulder presses
:30 up-downs
10 back-rack alternating lunges
10 behind-the-neck shoulder presses
:30 burpees
– Use a PVC or empty barbell for one or both rounds.
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Skill Work (Checkmark)
Pre-workout
On a 10:00 clock:
Handstand walk practice
250120 (Time)
– RX –
For time:
Handstand walk (150 ft)
40 shoulder presses (55/75 lb)
800-m run
– Complete handstand walks in 25-ft segments.
– INTERMEDIATE –
For time:
50 shoulder taps against the wall
40 shoulder presses (45/55 lb)
800-m run
– BEGINNER –
For time:
10 inchworms
30 double-DB shoulder presses (10/15 lb)
400-m run
– MASTERS 55+ –
For time:
12 wall walks
40 shoulder presses (35/55 lb)
800-m run
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
Handstand walk (150 ft)
30 double-DB shoulder presses (35/50 lb)
800-m run
– Complete handstand walk in 25-ft segments.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
72%x3
77%x2
82%x1
Wave 2:
77%x3
82%x2
84%x1
Wave 3:
82%x2
87%x1
92% x1
Heavy single x 1)
– Welcome to week three of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
Deadlift (- STRENGTH II –
Deadlift
3-3-3-3-3+
)
– Welcome to week three of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (2 Rounds for weight)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
– Use a sandbag load that is challenging but allows you to complete the carry without breaking.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
– SKILL I – (2 Rounds for reps)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the day’s training.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume as needed to get to the rings quickly.
– Adjust volume or substitute low-ring transitions to stay consistent on the muscle-ups.
– If you want a challenge, use a weighted rope.
– STAMINA I – (2 Rounds for calories)
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increase the pace with each effort; sets 4 and 5 should be at a challenging pace you can still hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Air bike modifications: Echo bike, Assault bike, C2 Bike, ski, row, run
