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Trebel School of Fitness | Workout | "Nasty Girls"



"Nasty Girls"

3 Rounds of:
Perform as many Air Squats as possible in 1:30.
If you perform the assigned work before time is up, move on to...

Perform as many Muscle-ups as possible in 2:30.
If you perform the assigned work before time is up, move on to...

Perform as many Hang Power Cleans as possible in :30.
If you perform the assigned work before time is up, move on to the next round.
If you're in the third round, you're done :).

 

 

"Nasty Girls" 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 "Nasty Girls"

Life:
3 Rounds of:
30 Air Squats
10 Piked Ring Rows, or Ring Rows @31X3
15 Russian Swings

Fitness:
3 Rounds of:
50 Air Squats
10-15 Strict Pull-ups, Jumping Pull-ups for Strength or Piked Ring Rows 
15 Russian Swings 
*spend 5-10 seconds under tension on every Pull to Object (vertical) rep
*go HEAVY on the Swings :)

Performance:
3 Rounds of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

*return the dumbbells/barbell to the floor (do not drop) for all workout categories.
*lighten the load if appropriate
*try out Bar Muscle-ups, Chest-to-Bar Pull-up, or Strict Pull-ups if ya like :)

1:30, 2:30, and :30 rolling caps every round

 

 

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