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By wodify 0

Steamboat Strength and Conditioning – SSCMetcon



Warm-up (No Measure)

1 Round:

–1min Bike/ski erg

–5ea Kneeling Shoulder Taps

–:20sec Bent Knee Hollow

–:20 sec dead hang

–5 Worm Pushups

1 Round:

–1min Bike/ski erg

–5ea Thoracic Rotation

–:20sec Hollow Rocks

–:20 sec lat active hang

–5 Yoga Pushups

Mobility/PVC Warmup:

–10 pass thru

–10 around the world

–10 prone pass thru

–10 scorpion

–5 Cuban Press +Behind the neck press

–5 Tall Snatch

Barbell/Pull-up Warmup:

–3 Hang Shrug

–3 Hang Shrug High Pull

–3 Hang Muscle Snatch

–3 Snatch Push Press

–3 Mini Kip Swing + 3 Big Kip Swings

–3 Kipping Inverted Rows

–5 Pushups

–3 Snatch Push Press

–3 Tall Snatch

–3 Hang Power Snatch

Bar Muscle Up Specific Warm Up 1x:

–2 Kip Swing + 2 Kipping Pull Ups + 2 Kip Swing

–5 Push Ups (controlled)

–3 Chest to Bar Pull Ups or Jumping Chest to Bar Pull Ups

–5 Push Ups (controlled)

–2 Bar Muscle Ups or Jumping Bar Muscle Ups

Hang Power Snatch Build Up Sets 1x:

–3 Hang Power Snatch @ a light load

–3 Hang Power Snatch @ a moderate load or workout weight


Metcon (Time)

4 rounds for time of:

21/18 Bike Calories

7 Bar Muscle-ups

7 Hang Power Snatches, 155/105 lbs

Time Cap: 14 min

Once you complete the 4 rounds, ride the bike/ski erg/row at a moderate to strong pace till the clock hits 20 mins (60-70%)

Push the pace on the bike. BMU and Snatches can be broken up into 2-3 sets


Warm-up (No Measure)


Perfect Push-ups 5×8

Rest as needed between sets.

Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.


Warm-up (No Measure)

2021 Quarter Final Workouts 1&2 Warmup

500m Ski Erg


:15-:20 Dead Hang

:15-:20 Handstand Hold

8 Ring Rows



10 Alternating Knee Circles

10 Calf Raises

10 ea Runners Lunge Ankle Pulses


10 Hollow Rock

8 Alternating Single Leg Box Squats

5ea DB Swing

5ea DB Power Clean

5ea DB Push Press



: 2021 Quarter Final Test 1 (Time)

For total time:

3 rounds of:

10 strict handstand push-ups

10 dumbbell hang power cleans

50 double-unders

Rest exactly 1 min., then:

3 rounds of:

10 kipping handstand push-ups

10 dumbbell shoulder-to-overheads

50 double-unders

(50/35-lb. dumbbells)

Time cap: 10 min.

2021 Quarter Final Test 2 (Time)

For Time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 alternating single-leg squats

50 GHD sit-ups

5 rope climbs, 15 ft.

50 alternating single-leg squats

40 GHD sit-ups

4 rope climbs, 15 ft.

40 alternating single-leg squats

30 GHD sit-ups

3 rope climbs, 15 ft.

30 alternating single-leg squats

Time cap: 20 min.