"WCT x 3"

WARM-UP:

*Active Stretch

*400m Run

2 Rounds -

*5 Thruster (light bar)

*5 Pull-Up

*5 Burpee

2 Rounds -

*2 Modified Man Maker

*3 Power Snatch 

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WORK CAPACITY TEST DAY

WOD 1:

“Sage at 20” (named XFit WOD used as a Work Capacity Test)

20 Min. AMRAP -

*20 x Thruster (135/95)

*20 x Pull-Up

*20 x Burpee

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WOD 2: (http://breakingmuscle.com/strength-conditioning/a-simple-protocol-for-testing-your-work-capacity)

Eric Auciello’s Work Capacity Test (designed for a large-joint military unit)

5 min. AMRAP:  Modified DB ‘Man Maker’

-Auciello defines his unnamed movement used in the WCT as follows:

DB Push-Up + Row R + Row L + Power Clean + Thruster (1 push-up per rep)

-He also only requires men to use a set of 20# DB’s and women a set of 10# DB’s

-We will perform Auciello’s movement (Power Clean + Thruster may be turned into a Squat Clean-Thruster)

-BUT, we will be using a heavier load for most participants (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-Due to the increased loads we will use during the test, Auciello’s WCT scale will likely not accurately reflect our Work Capacity; however, it will still be informative to see where we fall on his scale with our more difficult standard.

Auciello’s WCT Scale:

Poor: 1-15 reps

Average: 15-25 reps

Good: 25-35 reps

Excellent: 35+ reps

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WOD 3:

SealFit Work Capacity WOD (5/30/14): (http://sealfit.com/category/workouts/)

Complete For Time -

*1000m Row

*20 x Power Snatch (95/65)

*500m Row

*10 x Power Snatch (95/65)

*250m Row

*5 x Power Snatch (95/65)