Fitness WODs

by Pirates Program Can you Hold The Pace ? 📈Thoses numbers are the high target, for very well conditionned athletes. Aim for numbers of reps/Cal that you can complete in 45sec when fresh.>>Goal is consitency! ✌

by Pirates Program Every sets of each blocks are meant to be performed unbroken for Rx athletes. INTERMEDIATES - can reduce by 2 to 4 reps the movement they are afraid of breaking. (For example : 6 bar muscle-up instead of 8 in order to stay unbroken and keep a high intensity workout) or picking up a lighter db if the issue comes from the heavys hang DB Snatch.ROOKIES - If Performing one of the movements couplet unbroken is not possible even when fresh use thoses versions :PART A : AMRAP 7'8 Thrusters4 Bar muscle-upsPART B : AMRAP 6'6 C2B6...

by Pirates Program AMRAP 12' 3-6-9-12-15 reps etc...*Snatch 45/32kgToes-to-barBox jumps*Perform 3 Bar muscle-ups After each rounds***Workout adaptations***Rookies : Do not perform the Bar muscle-ups after each rounds

by Pirates Program For time:Share the reps as you want 100 Cal Row75 Dual Dumbbell Hang Clean 2x22.5/15kg50 Wall Climbs*25 Devil's Press 2x22.5/15kg

by Pirates Program Time Domain : Short (sub 10min)Pace : Critical♀ For time :21-18-15 Cal A. Bike27-24-21 Toes-to-bar♂ For time :27-24-21 Cal A. Bike27-24-21 Toes-to-bar🔑 Start the bike pretty hard and make sure to stay mentaly strong on the toes-to-bar in order to perform big (unbroken?) sets in order to get on the bike as fast as possible!