Monday August 29th
22.08.29
INTENDED STIMULUS
10-15 calories on the rower.
15+ sit-ups.
10 or more DB box step-overs.
No rest between movements with short breaks in the middle of each minute.
RX
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (50/35 lb)
LEVEL 2
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (40/25 lb)
LEVEL 1
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 box step-over (20/18″)
SKILL WORK
Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
STRETCHING
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back
WHITE BOARD BRIEF
Target | 30-60 reps/round.
This week kicks off with a 12-minute, nonstop effort where athletes accumulate as many reps as possible of each movement in under 60 seconds.
The most challenging transition will be from the box step-overs to the row, so athletes should plan to take :10-:15 of transition time to recover during those points.
Athletes can get the most reps with sit-ups, so prioritize working for the full-minute there and taking transition time out of the other minutes.
The DB loading is heavy, especially with the DBs held at the hang. However, the box is low so more athletes should be able to manage them. Athletes who can’t complete 10+ reps every round should scale the load.
Most athletes should come out at a faster pace and pull-back after the first round to maintain consistency. Advanced athletes should try to move as fast as possible for as long as possible and hang on when they inevitably fatigue in the 3rd and 4th rounds.
