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Trebel School of Fitness | Workout | "El Scorcho"



"El Scorcho"

Complete as many rounds as possible in 10 minutes of:
5 dumbbell Split Snatch, left arm (25/15#) 
5 dumbbell Split Snatch, right arm (25/15#)
3 Strict Muscle-ups

*alternate feet in the Split Snatch
*2 minute rolling cap every round

 

 

"El Scorcho" is a great example of the type of workout that can provide a very demanding training stimulus.  

By incorporating progressions and scaling, we are able to hold athletes to movement quality standards while preserving the intended training stimulus for the workout.

If we were to allow an athlete to perform this workout using movements, volume, and/or intensities that are not appropriate, then we have failed to uphold our professional duties.

 

 

Progressions and Workout Categories for "El Scorcho"

Life:
Complete as many rounds as possible in 10 minutes of:
10 Reverse Lunges *stationary
5 Push-ups
5 Ring Rows @33X3
15 second Bar Hang

Fitness:
10 minutes at a sustainable pace:
10 Step-ups *alternating *go HEAVY :)
5 Strict Ring Dips or Parallette Dips
5 Hard Ring Rows 

Performance:
Complete as many rounds as possible in 10 minutes of:
5 dumbbell Split Snatch, left arm (25/15#) 
5 dumbbell Split Snatch, right arm (25/15#)
3 Strict Muscle-ups

*alternate feet in the Split Snatch
*lighten the load on the Split Snatch if necessary
*2 minute rolling cap every round
*try out Bar Muscle-ups, Chest-to-Bar Pul-ups, or Strict Pull-ups if ya like :)




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