Workout #8 – The Vlad WOD
Select four people to complete this workout partner style (any M-M, F-F, or M-F combinations will work). Two will complete the Rx version, and the other two will complete the scaled version. Scaled partner 1 will complete part A while scaled partner 2 completes part B. Once both are finished, the partners will switch and partner 1 will complete part B while partner 2 complete part A. The scaled partners will then tag in the Rx partners, and they will complete the workout in the same fashion.
Part A Scaled
2 rounds:
40′ (rig to rig) KB front rack lunge (2 x 44/25 lb)
10 KB front rack squats once you reach far rig
40′ KB front rack lunge (back to starting rig)
15 hanging knee raises
Part B Scaled (outside)
2 rounds:
50m DB farmers carry (2 x 35/25 lb), every 12.5 meters stop and perform 5 DB deadlifts
25 abmat sit-ups
followed by…
Part A Rx
2 rounds:
40′ (rig to rig) KB front rack lunge (2 x 53/35 lb)
10 single arm KB thrusters once you reach far rig (athletes must hold both KBs in front rack but only required to press one at a time)
40′ KB front rack lunge (back to starting rig)
15 toes-to-bar
Part B Rx (outside)
2 rounds:
50m DB farmers carry (2 x 50/35 lb), every 12.5 meters stop and perform 5 DB deadlifts
15 GHD sit-ups
Lane Layouts
Movement Standards
Kettlebell Lunges
One kettlebell is held in each arm in the front rack position, hands must be in front of shoulders (bottom of KB shall not rest on top of shoulder). The knee of the rear leg shall touch the ground and the athlete shall return to a standing position between lunges. Athletes need not pause at the standing position, the leg and swing through continuously into the next lunge.
Single Arm Kettlebell Thrusters
Both kettlebells shall be held (using standards indicated above) during the squat portion of the thruster. Once the athlete has squatted down below parallel (hip crease below knee), the athlete shall stand and press one kettlebell overhead. The transition from squatting to pressing overhead must be one continuous motion with no re-bend of the knees. The athlete may press either arm overhead as desired, alternating is not required.
Toes-to-Bar
The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. Both feet must come into contact with the bar at the same time.
Front Rack Squats
One kettlebell is held in each arm in the front rack position, hands must be in front of shoulders (bottom of KB shall not rest on top of shoulder). Athletes must squat below parallel (hip crease below knee) holding the kettlebells in the front rack position, returning to a standing position with knees and hips locked out between reps.
Hanging Knee Raises
Athletes must go from a full hang to having their knees raise above the hip crease (above parallel), returning to a full hang position between reps.
Dumbbell Farmers Carry
Athletes shall hold one dumbbell in each hand, walking/running as needed to designated distance markers
Dumbbell Deadlift
With one dumbbell in each hand, the athlete must lift the dumbbell from the ground to a standing position with knees and hips locked out. If beginning the deadlift from a standing position (i.e. at the end of a farmers carry, or between reps), only one head of the dumbbell is required to touch the ground.
GHD Sit-Ups
Athletes must start with hands touching the foot pads and extend back until their body passes below parallel, returning upright and touching the foot pads between reps.
Abmat Sit-Ups
Athletes shall sit on the ground with feet in a butterfly position (knees flared out, feet touching). The abmat may be position behind the athlete’s hips and under the athlete’s lower back (abmat may be omitted if desired). The rep starts with the athlete’s hips and shoulders on the ground, with the hands touching the ground behind the head. Athlete’s will sit up, touching the ground in front of their toes between reps.