22.07.29

INTENDED STIMULUS

12:00-16:00.

Finish the double-unders in 1:00 or less.

Finish the sit-ups in 2:00 or less.

The weight for the sit-ups should be something that allows you to keep moving.

RX

6 rounds for time:
50 double-unders / 100 single-unders
25 weighted sit-ups (20/14 lb)

LEVEL 2

6 rounds for time:
30 double-unders / 100 single-unders
25 weighted sit-ups (16/10 lb)

LEVEL 1

6 rounds for time:
100 single-unders
25 sit-ups (12/6 lb)

SKILL WORK

Post-workout:
3 sets:
1:00 plank hold
20 good mornings (45/33)

STRETCHING

1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

WHITE BOARD BRIEF

Target time | 12:00-16:00

Today’s workout is a good balance of intensity and volume leading into tomorrow’s workout “The Standard”.

We want to finish this workout in 16:00 or less. In order to do so, each round will need to be 2:30 or less. With that being said, it is important that no movements hold us up in this workout. We want the double-unders to take everyone less than 1:00 and the sit-ups to take less than 2:00. If you scale appropriately then you will be able to finish this within the intended target time!

The double-under should realistically be done in 3 sets or less for the majority of the workout. If you’re someone who has a hard time stringing together more than 15 reps at a time when you’re fresh, then scaling down the reps is a good idea. If you’re not performing double-unders in today’s workout, you can perform 50 single-unders.

The weighted sit-up will be performed with a wall-ball and held on your chest throughout the entire movement. The weight you select for today should be something that allows you to finish in 2 sets or less for the majority of the workout. It is okay if a round or 2 takes you up to 3 sets, but it should never take more than 3 sets.

Once we complete today’s workout, we will finish the class by performing some core work!