Workouts
Need help understanding something? Check out this glossary
- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
45 minute running clock
0-10 minutes
x50 burpees for time
In remaining time: find a heavy 3 rep UB hang power snatch
10-20 minutes
600m run for time
In remaining time: find a heavy 3 rep thruster
20-30 minutes
50/40 echo cals for time
In remaining time: find a heavy 3 rep sumo deadlift
30-45 minutes
15:00 EMOM
1: 100' heavy sled push
2: 100' gun walk
3: :30 ME alt jumping lunge
4 Rounds - SA dumbbell strict press drop sets
x4-6 at heavy weight
directly into:
x8-10 at lighter weight
then switch arms
*After the strict press is completed on both arms, perform 12-15 seated banded lat pull downs
Rest 1-2 mins between sets
3 rounds
x30 alt single leg V-up
rest :30s
x25 box jumps overs
rest 1:00
x20 thrusters (75/55)
rest :90s
Power Cleans
15 reps @ 70-75%
*Try to hold a pace of about 1 rep every :45. This should not take you longer than 12 minutes, nor should it be much faster.
E90 seconds for 9 rounds
x9/6 bike cals
x3 sandbag cleans
DSC - Join us for Friends and Family Day on September 12!
This is a great opportunity to show a loved one why you chose this community and give your guest an inside look at DSC in a fun, zero-pressure setting.
We’ll be mimicking the flow of our regular Strength & Conditioning class with a fun, partner element. No experience needed for your plus-one, as this will be approachable and scalable for all skillsets.
Learn more and register here: https://weareduratus.com/news/...
Return of zone 2 work!
40 minutes of true zone 2 work
Choose two or three different machine to rotate through.
If you choose two machines: 6-6-5-5-4-4-3-3-2-2
If you choose three machines: 5-5-5-4-4-4-3-3-3-2-2-2
Mobility session to end class
DSC - Join us for Friends and Family Day on September 12!
This is a great opportunity to show a loved one why you chose this community and give your guest an inside look at DSC in a fun, zero-pressure setting.
We’ll be mimicking the flow of our regular Strength & Conditioning class with a fun, partner element. No experience needed for your plus-one, as this will be approachable and scalable for all skillsets.
Learn more and register here: https://weareduratus.com/news/...
Power Snatch
15 reps @ 70-75%
*Try to hold a pace of about 1 rep every :45. This should not take you longer than 12 minutes, nor should it be much faster.
15:00 AMRAP
15/12 row cals
x10 WBs
x10 burpees to 6" target
Dūrātus's family-friendly atmosphere is one of the things that makes this place special. we love your kids and want them to feel a part of the community.
That said, if your child comes to the gym with your, please ensure that they remain in the kids' room, or are engaged in a quiet activity (like reading, coloring, etc) upstairs.
Our coaching staff is dedicated to creating a safe and welcoming environment for every class. However, managing child supervision alongside coaching compromises that safety and focus. With just about a week until school starts, we wanted to send out a friendly reminder.
Thank you for helping us keep our space respectful and safe for all members.
Box Back Squats
6x4
This will be our last variation of back squat in this cycle. For those that have a "sticking point" in their squat - these are for you! Box squats remove the stretch/shortening portion of the squat and force the recruitment of muscularity to overcome the dead stop. These are great for power application, posterior chain development, and overall squat mechanics. Start close to where you did last week, but recognize there is an increase in volume.
To be performed at sub-threshold intensity
13:00 AMRAP
400m run
100' non-weighted lunge steps
x30 DB hang clean and jerk (50/35)
Weighted alt back step lunges
3x12
*Use 4 sets to work up to moderate/heavy weight. Try to start slightly heavier than three Saturday's ago. Should rest 2-3 minutes between sets.
40/32 echo cals
Then:
21-15-9
Deadlifts (225/155)
Box jumps overs
Finish with:
40/32 echo cals