Monday February 21st
22.02.21
INTENDED STIMULUS
Spend no more than 2:00 on a single round.
Try to perform unbroken double-unders.
Finish the calories on the rower in :40-1:00.
Fast transitions between movements.
RX
10 rounds for time with a partner:
20 double-unders
20/18-cal. row
20 double-unders
– Alternate rounds with a partner.
LEVEL 2
10 rounds for time with a partner:
:30 double-unders
18/15-cal. row
:30 double-unders
– Alternate rounds with a partner.
LEVEL 1
10 rounds for time with a partner:
30 single-unders
10/8-cal. row
30 single-unders
– Alternate rounds with a partner.
SKILL WORK
Pre-workout:
Accumulate with a partner:
60 burpee box jump-overs (24/20 in)
– Break up the reps as needed.
STRETCHING
Accumulate
1:00 lacrosse ball foot roll/foot
1:00 sit and reach
WHITE BOARD BRIEF
Target time | 15:00-20:00
We are kicking off the week with a fun partner workout. One partner is going to complete an entire round while the other rests. Then they switch.
Expect the difficulty level to be determined by how hard an athlete goes on the rower. If you really want to make the double-unders a challenge, give your athletes the goal to complete the row in :45 or less.
Double-unders should not take longer than :30. If an athlete has double-unders, but they are hit or miss, have them perform max attempts in :20. This will ensure a good amount of practice. Especially with a high heart rate.
Athletes should choose a partner who is going to challenge them — someone with similar or better capacity. Choosing the right partner will make this workout more of a challenge.
