Friday April 21st
23.04.21
INTENDED STIMULUS
18:00-23:00 (with rest)
Sprint-style workout with built-in rest.
Try to keep rounds as close to 1:00 as possible. Some athletes might be closer to :90 per round.
RX
10 rounds for time:
1 legless rope climb (No jump)
250/225-m row
– Rest 1:00 between rounds.
LEVEL 2
10 rounds for time:
1 rope climb (No jump)
250/225-m row
– Rest 1:00 between rounds.
LEVEL 1
10 rounds for time:
3 pull-to-stands
150-m row
– Rest 1:00 between rounds.
SKILL WORK
Pre-workout:
5 sets for total distance:
20 pulls on the rower
– Rest 1:00 between sets.
STRETCHING
1:00 lacrosse ball mash on deltoid/side
1:00 lacrosse ball mash on pec/side
WHITE BOARD BRIEF
Target time | 9:00-14:00
We have a fun sprint workout today with both gymnastics and endurance.
If you have a rope climb but are still working on proficiency, we’ll have you reduce the height but still climb the rope.
Hit this one hard from the start. There is built-in rest, so you’ll have time to recover between rounds.
Expect your pace to slow, but you should not see a decline of more than :20 from your first round
Before the workout, we’ll work on some row pulling sprints.
Have fun and hit this one hard!
