Workouts

Together We Will Endure

Glossary of Terms

  • 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

Tuesday Sep. 21

Info

This week's programming will introduce a new training concept. Rate of perceived exertion (or RPE) is a new metric that will be applied to some of the strength movements throughout the cycle. RPE is based on the effort exerted throughout a set and, among many benefits, helps to standardize the effort and intensity desired for a given set. For easy of understanding, RPE can be defined as the amount of reps away from failure. Based on a 1-10 scale (10 being maximum effort), you can subtract how many reps from failure you felt the set was from 10 to determine your RPE number.

For more information about RPE check out this link. https://articles.reactivetrain...

Strength

A).
Stiff legged deadlift

5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps @ RPE 8

B).
Dumbbell or kettlebell front rack Cossack squat

3x10 reps/ leg; RPE 7

Conditioning

5 rounds

In 1 minute perform;
x10 heavy kettlebell swings
max echo bike calories

rest 2 minutes between rounds

*pick heaviest manageable weight for swings
**aim to keep echo calories consistent across all 5 rounds

**CP posted on Gym whiteboard**

Monday Sep. 20

Strength

In a 10 minute time frame establish a heavy 1 single of the "Duratus Clean Complex" for the day.

-then-

70% x 1 set, 75% x 1 set, 80% x 2 set
(percentages based off of heavy single for day)

Duratus Clean Complex:
-1 power clean
-1 hang power clean
-1 squat clean
-1 hang squat clean
-1 jerk

Conditioning

10 rounds for time:

x7 thrusters
x3 bar muscle ups

open:
(95/ 65 lb. barbell)

movement:
(75/ 55 lb. barbell, jumping muscle up)

fitness:
(45/ 35 lb. barbell, rack pull ups)

**CP posted on Gym whiteboard**

Friday Sep. 17

Strength

In a 10 minute time frame establish a heavy 1 single of the "Duratus Snatch Complex" for the day.

-then-

72.5% x 1 set, 75% x 1 set, 77.5% x 1 set
(percentages based off of heavy single for day)

Duratus Clean Complex:
-1 power snatch
-1 hang power snatch
-1 squat snatch
-1 hang squat snatch
-1 overhead squat

Conditioning

For time:

50 dumbbell snatches
125 double unders
2500/ 2000 meter row
125 double unders
50 dumbbell snatches

(50/ 35 lb. dumbbell)

open: 50'/35
fitness: 40/25
movement: 35/20, single unders

**CP posted on Gym whiteboard**

Thursday Sep. 16

Strength

A).
Romanian deadlift; 3x8-12
(start from rack, do not touch weights to the floor, elevate feet if range of motion requires)

B).
3 sets
x8-12 bent over row
x10-20 hollow rocks
90 seconds of rest

(increase weight and/or reps per set from last week)

Conditioning

"Chief"

5 - 3 minute AMRAP's

3 power cleans
6 push-ups
9 air squats

rest 1 minute between AMRAP's

open:
(135/ 95 lb. barbell)

fitness:
(95/ 64 lb. barbell)

movement:
(45/ 35 lb. hang clean)

**CP posted on Gym whiteboard**

Wednesday Sep. 15

Strength

In a 10 minute time frame establish a heavy 1 single of the "Duratus Clean Complex" for the day.

-then-

72.5% x 1 set, 75% x 1 set, 77.5% x 1 set
(percentages based off of heavy single for day)

Duratus Clean Complex:
-1 power clean
-1 hang power clean
-1 squat clean
-1 hang squat clean
-1 jerk

Conditioning

15 minute AMRAP

15/ 12 calorie echo bike
50' single arm kettlebell front rack lunge
10 toes to bar
50' single arm kettlebell overhead Lunge

open:
(53/ 35 lb. kettlebell, toes to bar)


fitness:
(35/ 26 lb. kettlebell, knees to chest)


movement:
(26/ 18 lb. kettlebell, v-ups)

**CP posted on Gym whiteboard**

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