Augmentation Phase

Augmentation Phase
Augmentation Phase

Muscle Group:

Categories:

Equipment:

Purpose of the Augmentation Phase:

This phase builds your base strength and aerobic capacity (how much weight you can move, how well you can move it, and how long you can move it – and your body – for).

Augmentation Phase Sample WOD

“Lab Work” (Skill/Strength) – Deadlift Eccentric Work
Every four minutes for four total sets:
One set of 2 Deadlifts @ 82-87% (of tested Deadlift 1 Rep Max) with 5 second bar descent to the ground and 12 alternating jumping lunges.
The goal is to be as explosive as you can on the “bar rising” portion of the lift.
“MetCon” (Daily Workout)
Prescribed (Rx)
As many round as possible in 9 minutes of:
2-4-6-8-10-12…etc (Reps increase by two on each movement after every set complete, and continuing until 9 minutes is complete)
Cleans w/ barbell loaded to 135lbs or 95lbs
Handstand Push-ups
Scale 1
As many round as possible in 9 minutes of:
2-4-6-8-10-12…etc (Reps increase by two on each movement after every set complete, and continuing until 9 minutes is complete)
Cleans w/ barbell loaded to 95lbs or 65lbs
Handstand Push-ups

Scale 2
As many round as possible in 9 minutes of:
2-4-6-8-10-12…etc (Reps increase by two on each movement after every set complete, and continuing until 9 minutes is complete)
Front Squats w/ barbell loaded to 95lbs or 65lbs
Seated dumbbell shoulder press using a pair of 25lb or 15lb dumbbells.
Conditioning Class
As many round as possible in 9 minutes of:
2-4-6-8-10-12…etc (Reps increase by two on each movement after every set complete, and continuing until 9 minutes is complete)
Dumbbell Squats w/ 30lb or 20lb dumbbells held at the shoulders
Standing dumbbell shoulder press (30lbs/20lbs, using the same dumbbells as you did for your squats)

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