Macho Man
Workout Details
EMOM for as Long as Possible:
↳ 185/135 lbs (84/61 kg)
↳ 185/135 lbs (84/61 kg)
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Start at a moderate pace, focusing on form through the first few rounds before increasing speed.
- 2Aim to keep each movement unbroken for the first half of the workout.
- 3As fatigue sets in, plan brief micro-rests (5-10 seconds) between movements to help maintain technique.
- 4For the overhead lifts, ensure the barbell is locked out over the midfoot for optimal balance.
- 5Use consistent breathing patterns; exhale on the exertion phase of each lift.
Safety Considerations
Technical Focus
Maintain a tight core and proper back position during all lifts to prevent injury.
Recommended Warm-Up
- Rowing - 3 min easy(Start with light intensity to elevate heart rate.)
Mobility Warm-Up:
- 30 sec Hips Flexor Stretch(Focus on hip mobility.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec Ankle Mobility Stretch(Enhance ankle flexibility for squatting.)
Activation Set: 2 Rounds of:
2 rounds- 5 Power Cleans with Light Weight(Use ~50% of WOD weight.)
- 5 Front Squats with Light Weight(Use ~50% of WOD weight.)
- 5 Push Press with Light Weight(Use ~50% of WOD weight.)
Scaling Options
Intermediate
Reduce weight by about 20% from RX weights, focus on maintaining form.
- 1
power clean
Power Cleans at reduced weight.
Weight: 148/108 lbs (67/49 kg)
- 2
front squat
Front Squats at reduced weight.
Weight: 148/108 lbs (67/49 kg)
- 3
jerk
Jerks at reduced weight.
Weight: 148/108 lbs (67/49 kg)
Scaled
Reduce weight by about 40% from RX weights, focus on form and lighter variations.
- 1
power clean
Power Cleans at significantly reduced weight.
Weight: 111/81 lbs (50/36 kg)
- 2
front squat
Front Squats at significantly reduced weight.
Weight: 111/81 lbs (50/36 kg)
- 3
jerk
Jerks at significantly reduced weight.
Weight: 111/81 lbs (50/36 kg)