No 5:30am or night classes

21.12.24

INTENDED STIMULUS

Each round should be a sprint.

50+ calories across the entire workout.

Spend at least :20 on the bike in each round.

Unbroken deadlifts.

RX

10 x 1:00 rounds for calories:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 Deadlifts (275/185 lb)
Max Echo bike calories
– Rest 2:00 between rounds

LEVEL 2

10 x 1:00 rounds for calories:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 Deadlifts (225/155 lb)
Max Echo Bike calories
– Rest 2:00 between rounds

LEVEL 1

10 x 1:00 rounds for calories:
40-yard shuttle sprint (2 x 10 yards)
3 Deadlifts (135/95 lb)
Max Echo bike calories
– Rest 2:00 between rounds

SKILL WORK

2 sets:
15 DB Rows / Arm (heavy)
Max Superman Hold

STRETCHING

Accumulate:
1:00 groiner stretch / side
1:00 pigeon stretch / side

WHITE BOARD BRIEF

Target | 50+ calories

This workout features the heaviest load we’ll see all week, but the intent is to be able to move quickly within a :60 sprint for multiple efforts. Refer back to the 3-rep deadlifts completed in the pre-workout skill on Tuesday for an idea of what loads could be used to perform 3 quick reps while fatigued.

The shuttle sprint should be manageable, but it’s easy to cruise on this part of the workout. Take advantage of the 2:00 of rest prior to each run and move with the intent to get to the deadlifts and bike quickly.

Choosing a proper load for the deadlift can be a grey area for this workout. Athletes need to be able to move well and fast, but the weight shouldn’t feel light. If there’s any hesitation on the warm-up sets, the load is likely too heavy.

Expect the bike to always feel difficult and try to settle into a moderate pace that can be sustained across all 10 sets.