Friday April 15th
22.04.15
PARTNER “Fight Gone Bad”
INTENDED STIMULUS
Teams should be able to complete a total of 300+ reps. Advanced athletes may be closer to 400.
Athletes should be able to perform 10+ reps at each movement before resting.
The weights for the push press and sumo deadlift high pulls should be considered light.
RX
5 rounds for max reps of (Alt :30/:30 w/partner):
1:00 wall-ball shots (20/14 lb)
1:00 sumo deadlift high pulls (75/55 lb)
1:00 box jumps (20 in)
1:00 push presses (75/55 lb)
1:00 rowing calories
Rest 1:00
LEVEL 2
5 rounds for max reps of (Alt :30/:30 w/partner):
1:00 wall-ball shots (16/10 lb)
1:00 sumo deadlift high pulls (65/45 lb)
1:00 box jumps (20 in)
1:00 push presses (65/45 lb)
1:00 rowing calories
Rest 1:00
LEVEL 1
5 rounds for max reps of (Alt :30/:30 w/partner):
1:00 wall-ball shots (12/6 lb)
1:00 sumo deadlift high pulls (45/35 lb)
1:00 box jumps (18/12 in)
1:00 push presses (45/35 lb)
1:00 rowing calories
Rest 1:00
SKILL WORK
Rest, stretch, recover
STRETCHING
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center
WHITE BOARD BRIEF
Target reps | 200-300
We’re ending the week off with the classic benchmark partner style Fight Gone Bad!
Use lightweight for the push presses and sumo deadlift high pulls. Every time you pick up the barbell you should be able to do 10 unbroken reps, and you shouldn’t be staring at the barbell for too long between sets. When you do break, it should be a few seconds rest before working again.
Unless you’re very used to rebounding box jumps, we suggest you step down each rep.
A good strategy for this workout is to pick one or two movements you’re good at and get as many reps as you can. Stay cool and collected on the other movements. Some athletes choose to go easy on the row as it won’t contribute much to their score. I would say that every rep certainly counts — don’t sandbag it.
When scoring, keep a continuous count for each round and write down your score when your partner works. Keep this count going until the rest minute, then total your score for that round. By the end of the workout, you’ll have five scores. The sum of the five scores is your score for the workout.
