Name: Playbook - Richard Sopinanukul - Box, Cluster, Deadlift, Run
Uploaded: 2023-03-31T01:27:46.947Z
Duration: 60 min
Description: Box, Cluster, Deadlift, Run

Michelle

Warmup 
5 Rounds
200m Run
5 Pull-ups
10 Push-ups
15 Squats
———————————
Metcon - For Time
50 Box Step/Jump Overs
50 Hang Clusters 2x40/25
50 Deadlifts 
400m Run

40 Box Step/Jump Overs
40 Hang Clusters 2x40/25
40 Deadlifts 
400m Run

30 Box Step/Jump Overs
30 Hang Clusters 2x40/25
30 Deadlifts 
400m Run

Warmup 
5 Rounds
200m Run
5 Pull-ups
10 Push-ups
15 Squats

- Run at a good pace for you 
- Increase speed and intensity as you progress

Bodyweight - Running

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Bodyweight - Pull-up

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight - Air squats

Warmup

Metcon - For Time
50 Box Step/Jump Overs
50 Hang Clusters 2x40/25
50 Deadlifts 
400m Run

40 Box Step/Jump Overs
40 Hang Clusters 2x40/25
40 Deadlifts 
400m Run

30 Box Step/Jump Overs
30 Hang Clusters 2x40/25
30 Deadlifts 
400m Run

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps

Box jump overs

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Grab a set of dumbbells and hold it at hip height.
- Clean the Dumbbells.
- With the dumbbells resting on your shoulders, squat and when you stand press the dumbbells up.
- keep in mind a Cluster is a combination of a Clean and Thruster.

Dumbbell Hang Cluster (pair)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Box, Cluster, Deadlift, Run

Community

More workouts from Richard Sopinanukul