23.03.13

INTENDED STIMULUS

10:00-15:00.

Unbroken squats throughout the workout.

Squats should be “easy” so that the burpees can be fast.

Finish the round of 21 by 3:00.

RX

For time:
21-18-15-12-9-6-3:
DB squats (50/35 lb)
DB-facing burpees
– Use two DBs.

LEVEL 2

For time:
21-18-15-12-9-6-3:
DB squats (40/25 lb)
DB-facing burpees

LEVEL 1

For time:
18-15-12-9-6-3:
DB squats (20/15 lb)
DB-facing burpees

SKILL WORK

Post-workout:
8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.

STRETCHING

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

WHITE BOARD BRIEF

Target time | 10:00-15:00.

This workout resembles Open 18.2 (recently tested on Jan 19th, 2023) in that it has a fast combo of DB squats and burpees.

However, today is higher in volume from the start which will inevitably force slower paces in the middle of the workout.

You should be able to complete every round unbroken to be able to attack the burpees. To find that stimulus, the load of the DB should be scaled until you can consistently perform fast sets of 10 squats with the DBs.

As a general guideline, burpee pacing should allow for the round of 21 to be finished by 3:00. If this is a challenge, the burpee or the overall volume may be scaled to reach that stimulus.

After the workout, we’ll perform a tabata of DB shoulder-to-overhead with the goal of improving overhead stamina while fatigued.