23.08.21

INTENDED STIMULUS

15:00-25:00 CAP

Runs complete in 2:00 or less every round.

Athletes should be able to complete at least 15-20 single-leg squats/1:00 to go Rx’d.

Balances out dips from the day before and the heavy overhead lifting the day after.

RX

5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.

LEVEL 2

5 rounds for time with a partner:
400-m run
40 alternating assisted single-leg squats
– Run together and break up the squats as needed.

LEVEL 1

5 rounds for time with a partner:
300-m run
40 air squats / step back lunges
– Run together and break up the squats as needed.

SKILL WORK

Rest, stretch, recover.

STRETCHING

1:00 foam roll quads
1:00 couch stretch/side

WHITE BOARD BRIEF

Target Time | 15:00-25:00 CAP

We have a fun partner workout today that will require communication and quick transitions to get through it as fast as possible.

This workout is all about those legs, balancing out yesterday’s arm-fatiguing dips and tomorrow’s heavy overhead lifting. Expect your legs to be juiced and feel like they are full of lead as you run.

Shoot for an overall time today that’s sub 20:00, keeping the runs to 2:00 or less as you run together.

Find a sustainable pace on the first run together that allows for a fast transition into the single-leg squats. Then, break up the single-leg squats as needed to get through them fast!

You should be able to complete at least 15-20 single-leg squats/1:00 if you want to take that movement Rx’d. It’s ok for partners to each do a different variation.

Hit this one hard and empty your tank as a pair today!