MUD Base #1 Week 1 - Saturday DUBS
Macrocycle: “Murph’s Up Dude” - Week 1 of 25
Mesocycle: Base #1
Minicycle: Week 1 of 3
IN ADDITION TO THE MOBILITY WE DO IN CLASS,
Perform 10+ Minutes of Mobility, at Home, Every Day
Your lifestyle habits are what make you are fit, functional, and healthy.
First Saturday DUBS Partner Workouts
Workout 1
2 x 3min AMRAPs (8min Rest)
One partner at a time at each exercise, trading exercsies whenever.
Double DB Thrusters (*)
Pull-ups
Score =
Partner A Total Reps x Pull-up Variation Multipier* x DB Weight
(Females Divide By 0.7)
+
Partner B's
*Pull-up Variation Multiplier:
Pull-ups/Jumping Pull-ups to a bar higher than your reach (x15)
Green Band (x5)
Ring Rows at 45-degree angle (x1)
Workout 2
12min EMOM
Odds Rounds: 1, 3, 5, 7, 9, & 11
Partner A: 7 KB Swings (*)
Then, Partner B: AMRAP Burpees with remaining time in the minute.
Even Rounds: 2, 4, 6, 8, 10, & 12
Partner B: 7 KB Swings (*)
Then, Partner A: AMRAP Burpees with remaining time in the minute.
Score:
Partner A: Burpee Reps x KB Weight*
+
Partner B: Burpee Reps x KB Weight*
*Females Divide by 0.7
Workouts 3 & 4
In 5min
#3
1min
Max Cal Air Bike*
*Both partners share 1 air bike and alternate whenever they'd like.
Each partner must do a minimum of 15 seconds.
You can start #4 early if you are the partner not finishing on the Air Bike.
Then, Immediately, #4
With Remaining Time
300m Run
AMRAP Alternating DB Snatches (X)
Workout #3 Score:
Total Team Cals (The last partner should remember their total amount)
Workout #4 Score:
Partner A: Snatch Reps x Weight (Females Divide by 0.7)
+
Partner B's