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Workout of the Day – Tuesday July 2nd, 2019 “Sugar Daddy”

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21 Guns (Time)

For Time:


Strict Pull-Ups

Strict Handstand Pushups

12:00 Time Cap

This will be a repeated benchmark of ours for this cycle.
Stimulus wise, we are looking to be able to perform at least 9 reps unbroken on each to perform this workout as “Rx”. Modifying will sustain the stimulus… not make it easier. We want to challenge ourselves here, but not at the expense of “getting stuck”.

Options to modify:

Option #1 – 15-12-9

Option #2 – 12-9-6

Modifying the pull-ups with bands, and/or the handstand pushups with elevation, is absolutely an option here. Again, let’s track towards the stimulus of least 9 unbroken if we went for it. And when we repeat this benchmark, we’ll match the exact same workout for comparison here.

Metcon #2

Sugar Daddy (Time)

For Time:

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

Barbell Pounds – 225/155
In “Sugar Daddy”, we are looking for a barbell we are very confident we could cycle for 21+ reps unbroken. The moderate load makes this workout what it should be – metabolic. If we are able to move through this entire workout unbroken (or at most, a single break on the 15’s), we can push the run. That is what we are after today. An aggressive run pace.

With that said, pacing is of importance on the first run, naturally. Visualizing our ~1.5 mile pace is a good place to start in this workout. Aggressive, but one we can hold onto for the three rounds.