Friday April 22nd
22.04.22
INTENDED STIMULUS
Finish the bike in :50 or less.
Move at a fast pace on the BJ/burpees to finish in :40-:55.
Rest 1:00+ between rounds.
Sustain a sprint pace on the BJ/burpee combo through tired legs.
RX
EMOM 15:
Min. 1 | 15/12-cal. Echo bike
Min. 2 | 10 box jumps (24/20 in) + 10 burpees
Min. 3 | Rest
LEVEL 2
EMOM 15:
Min. 1 | 12/9-cal. Echo bike
Min. 2 | 8 box jumps (20/18 in) + 8 burpees
Min. 3 | Rest
LEVEL 1
EMOM 15:
Min. 1 | 9/6-cal. Echo bike
Min. 2 |5 box jumps (18/12 in) + 5 burpees
Min. 3 | Rest
SKILL WORK
Pre-workout:
10 attempts:
Max-distance broad jumps
STRETCHING
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target | Finish in :50 or less
Today’s workout is about maintaining a faster pace under fatigue. We’ve had some longer workouts this week that required pacing and this is an opportunity to crank up the speed.
We’re looking to maintain that speed across 5 sets and with some pre-fatigue from a monostructural effort. The rest minute will be critical for recovery and maintaining the sprint pace.
The bike is meant to elevate the heart rate and drain the legs before Min. 2. Larger athletes may get this done closer to :30, but it should never exceed :50 of work.
Min. 2 is where the magic of this workout lives. We want to sprint through both movements, every round. Neither movement should exceed :30 and we need to finish in :50 or less in the first two rounds to ALWAYS be able to finish within the minute.
To scale, reduce the calories on the bike, the height of the box jumps, and the number of burpees. Keep the 10 box jumps and reduce the burpee volume to something we can accomplish in :30. Figure out that number in the warm-up.
