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Trebel School of Fitness | Workout | "The Grinch"



"The Grinch"

5 Rounds for time of:
10 Power Cleans (135/95#)
15 unbroken Wall Ball shots (20/14#)
*2:30 cap each Round

 

 

"The Grinch" 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 "The Grinch"

Life:
10 Rounds for time of:
10 Russian Kettlebell Swings
10 Wall-Facing dumbbell Thrusters

Fitness:
5 Rounds for time of:
10 Power Cleans (95/65#)
15 unbroken Wall Ball shots (14/8#) 

Performance:
5 Rounds for time of:
10 Power Cleans (135/95#)
15 unbroken Wall Ball shots (20/14#)

*2:30 cap each Round
*Each Power Clean rep is finished when the barbell/dumbbell is
returned to the floor under control (no dropping today)
*modify movement, reps, and/or loads as appropriate

 



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