The debut of the "Chamanda" workout!
Each year, the 1st place winners of 13’s Fittest are invited to created a homegrown benchmark workout. In 2021, Cherise and Amanda tied for 1st place in the Scaled division (with Sam and Teresa). And just in time for 13’s Fittest 2023, they have finally delivered the goods! Being avid 5:15’ers, they chose May 15 as their benchmark day. Enjoy!
Items for the week…
- 13’s Fittest 2023 is this Saturday! The judges and volunteers email went out on Friday. The athlete email will be out on Monday.
- Monday will be the debut of Chamanda!
- We will be testing our clean, bench press, and power clean 5RMs on Tuesday, Thursday, and Friday respectively.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
- We are canceling the Friday 5:30pm to prepare for 13’s Fittest … it has been removed from Zen Planner.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
find partner, create plan, test reps
WOD
“Chamanda”
Partner 1
100 russian swings (53/35)
80 deadlifts (95/65)
60 bar-facing burpees
40 hang cleans (95/65)
20 pull-ups
Partner 2
accumulates calories on the rower
STRENGTH
clean: 5RM
WOD
10-8-6-4-2 thrusters (55% of 1RM)
10-20-30-40-50 double unders
FIT360
Every 3 minutes for 21 minutes
6 burpees over parallettes
20 wall balls (20/14)
100 single unders
SKILL
5×5 bulgarian split squats (53/35)
WOD
30 box jumps (24/20)
30 push-ups
30 kb snatches (53/35)
30 jump squats
30 push presses (55% of 1RM)
30 sit-ups (20/14)
30 mb cleans (20/14)
… a 250m row every 2 minutes
STRENGTH
bench press: 5RM
WOD
14min AMRAP
400m run
10 russian swings (70/53)
1 minute max pull-ups
FIT360
10min AMRAP
200m medball run
10 russian swings (53/35)
1 minute max pull-ups
2 minute rest
10min AMRAP
400m run
10 kb deadlifts (53/35)
1 minute max burpees
STRENGTH
power clean: 5RM
WOD
18min AMRAP
5 strict handstand push-ups
5 toes-to-bars
5 goblet lunges (35/26; 2-for-1)
13’S FITTEST
WOD
21-15-9
box jumps (24/20)
dips
15-9-6
single-arm kb overhead reverse lunge (35/26)
hand-release push-ups
9-6-3
goblet squats (35/26)
handstand push-ups
