WOD #160 "Tick Tock"

As we countdown to the New Year and the end of the Last 3 Months Challenge, it seems only appropriate that today's workout involves time. The uniquely challenging format  combines elements of cardio, barbells, bodyweight movements, and time for accountability.

If it looks intimidating at first glance, don't sweat it. It is totally scalable if you play around with your weights and substitute the suggestion modifications for certain movements. Full workout notes are found below!

Warm Up

1:30 Row @ 50%
10 Empty Bar Push Press
10 Empty Bar Hang Snatches
3 Inch Worms
1:30 Row @ 75%
10 Light Deadlifts
​10 Good Mornings

Modification for Hang Snatches = Kettlebell Swings

Mobility

Wrist Mobility
0:20 each position
​
0:30 Dragon Lunge, right
0:30 Dragon Lunge, left

10 Pass Overs
10 Circles
0:20 PVC Tricep Stretch, right
​0:20 PVC Tricep Stretch, left

Workout

500m Row
50 Deadlift @ 105#/145# (gals/guys)
->5 Kettlebell Swings (@ 35#) every 0:30 seconds
500m Row
100 Double Unders // Modification = 300 Single Unders ("Doubles")
-> 5 PoR Push Ups every 0:30
500m Row
50 Hang Snatches @ 55#/95#
-> 5 PoR Push Ups every 0:30 seconds
500m Row
50 Push Press @ 55#/95#
-> 5 Kettlebell Swings every 0:30 seconds

Total Time: ________

Trainer Notes:

1. At first glance, the format of this workout may look confusing; however, it's not as complicated as you may think. First things first, start a timer (and make sure it is visible through the entire workout) when you start your first row.
2. After you finish your first row you will start (when ready) on your Deadlifts. Personally, I chose to start on numbers that were easy to remember (like x:00, x:15, x:30, or x:45). Let's say you start your first Deadlifts at 2:30, when the clock hits 3:00. At that time you must immediately stop and knock out 5 Kettlebell Swings before resuming. You want to finish these fast because when the clock hits 3:30 you have to stop your Deadlifts again for Kettlebell Swings. You will continue this pattern until you reach all 50 Deadlifts.
3. Use that same formula through the rest of the workout. Time is meant to be your accountability buddy today and provides you that extra incentive to get things done quickly.
4. The weights for all lifts should feel moderate. Not too heavy, but not too light. If the prescribed weights don't match that, please adjust accordingly.

Recommended Stretches

5 Roll Overs
0:30 Forward Fold
0:30 Supine Knee Hug, right/left
0:30 Supine Twist, right/left

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