Workout of the Week - 10.14.2019 - 'Revival Strength Day 42'
“Never confuse a single defeat with a final defeat.”
Welcome back to our Workout of the Week posts. For those of you who haven’t been following along, each and every week we are writing and sharing some of the workouts from our tours, drop-ins, and day-to-day fitness activities. For me (Cam), I’ve been following Marcus FIlly’s ‘Revival Strength’ programming for quite some time and have really been loving it. If you’re not familiar with it, then check it out here.
All of his programming is really focused on strict strength, negative movements, and tempo squats, etc. It has several strength components, EMOMS, gymnastics, and metcons involved. Anyway, this week was a recent workout I did and wanted to share with you all here. Let’s get to it, but if you want to submit a workout to us, send it over to staff@voyedgerx.com and we’ll get it on the blog for you.
Workout of the Week 10.14.2019
WOD Credit: Revival Strength - Day 42
3 Rounds at 85% sustained effort
Run 200 meters
5 Chest-to-bar
5 Toes-to-bar
5 Pull-ups
Assault Bike 400 meters
4-6 Strict Ring Dips
12 Hand-release push-ups
Row 200 meters
Rest walk 2 minutes, 30 seconds between rounds
Recap: I found this workout to be a sprint to the finish at each round. 85% is almost at your max effort, and I felt like I nailed this one on the head. It was definitely an entire body workout with the running, chest-to-bar, TTB, and pull-ups (I actually did these unbroken from the bar) and then went into the assault bike a little tired, but finished with more upper body movements in the strict ring dips and hand-release push-ups. The row was almost a recovery row but still took nearly a minute. Either way, I hit the end of each round with a big thump on the ground and really enjoyed this one as a whole. Took a lot out of me, but the planned rest was crucial to being able to attack the next round and put in 85% effort. Strongly recommend this workout to anyone not looking to empty the tank on a given day, but again, I really enjoyed this one. Try it out!
Overview: Attack this workout with what you can. At first, it looks a little daunting, but the rep schemes are short and intense, which should get you a good pump. Definitely, an upper body workout that mixes in all three cardio movements here with a lot of pushing and pulling mixed-in. I’d recommend not coming hot out of the gate, but gently turning it up in your first round so you can rest and re-engage for the 2nd and 3rd rounds. Try to go unbroken on the 5-5-5 ctb, ttb, and pull-up movements to test your grip strength and pulling ability. All in all, shake it out, and if you find yourself red-lining, scale it back just a bit.
Scaling: In terms of scaling, you can use a band for the chest-to-bar or even use the rings and do ring rows up to the rings. For TTB, you can do 5 ab mat sit-ups, and for the pull-ups, use the rig, but use a band if you must! Keep the reps the same throughout all three rounds.
For ring dips, use a band as well, and for HR push-ups, feel free to do knee push-ups and keep the reps the same. For all three cardio movements, keep the distance the same and scale back the 85% effort if needed.
Give this workout a shot! It’s awesome stuff. Big shoutout to Revival Strength for all their amazing workouts, programming and beyond. Follow @marcusfilly on IG, too. He’s got a great amount of content on there, as well. Drop me a comment and let me know what you think of this workout.
~ Cam // cam@voyedgerx.com
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