Sample BuildRx WODRx 39 - 4/1/2022
Optional Warm Up:
CNS Prep:
3-5 Sets; For Quality; Rest 1:00 Minute Between Sets
5 Box Jump Step Down
10 Russian KB Swing; Moderate Load
+
Build Up Sets:
Barbell Rear Foot Elevated Single Leg Straight Leg Deadlift;
5 Reps at Light-Moderate Load
5 Reps at Moderate Load
5 Reps at Moderate - Heavy Load; Approximately one jump below first working set's weight
A. Barbell Rear Foot Elevated Single Leg Straight Leg Deadlift; 5 Reps/Side x 3 Sets; 21X1; Rest 1:00 Minute Between Sides
Recommended Scaling Option:
RX: Increase Each Set - Build to a Heavy Final Set
B. Front Squat; 6 Reps x 3 Sets; 21X1; Increase Each Set; Rest 1:30 Minutes Between Sets
Recommended Scaling Option:
RX: Increasing Effort - Build to a Tough Final Set
C1. Weighted Chin Up; 5,5,4,3,3 Reps; 11X1; Increase Each Set; Rest 0:30 Seconds
C2. Copenhagen Plank; 0:30 Seconds/Side x 5 Sets; Rest 1:30 Minutes Between Supersets
Recommended Scaling Options:
Weighted Chin Up;
RX: Increasing Effort - Build to a Heavy Final Set
Scaled: Body Weight/Assisted Chin Up/Eccentric Chin Up; 51X1
Copenhagen Plank;
Scaled: Side Plank
D. Dual DB Lying Triceps Extension; 12 Reps x 3 Sets; 11X1; Rest 1:00 Minute Between Sets
Recommended Scaling Option:
RX: Light Effort - Challenging Sets