WOD 0254

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Fitness / WOD

7 sets. Score: heaviest load.

Strength
barbell

The workout

7 sets for load of the complex

4 Hang clean weightlifting

2 Push press weightlifting

Muscle map

Works: quadriceps, shoulders · also calves, forearms, glutes, hamstrings, lower back, traps

No clock—Work through the sets below and log your loads.

Log each set

sets for load of the complex

Set 1 · 7 reps

load

Set 2 · 7 reps

load

Set 3 · 7 reps

load

Set 4 · 7 reps

load

Set 5 · 7 reps

load

Set 6 · 7 reps

load

Set 7 · 7 reps

load

Hang clean

Set 1 · 4 reps

load

Set 2 · 4 reps

load

Set 3 · 4 reps

load

Set 4 · 4 reps

load

Set 5 · 4 reps

load

Set 6 · 4 reps

load

Set 7 · 4 reps

load

Push press

Set 1 · 2 reps

load

Set 2 · 2 reps

load

Set 3 · 2 reps

load

Set 4 · 2 reps

load

Set 5 · 2 reps

load

Set 6 · 2 reps

load

Set 7 · 2 reps

load

Heaviest so far—

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "sets for load of the complex".

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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Calculator

Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

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Calculator

Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

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Calculator

1–10 RM

A set to failure, and what that strength looks like from one rep to ten.

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