Monday March 14th
22.03.14
INTENDED STIMULUS
Finish today’s workout in 25:00-30:00.
Maintain a consistent pace on the rower for each round.
Complete the ring dips in 3 sets or less on every round.
Don’t push to failure on the gymnastics movements.
RX
5 rounds for time:
15 strict handstand push-ups
15 strict ring dips
100/900-m row
LEVEL 2
5 rounds for time:
7 handstand push-up negatives
15 banded ring dips
1000/900-m row
LEVEL 1
5 rounds for time:
15 push-ups
15 bench dips
600/500-m row
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets:
10 supine snow angels
10 prone snow angels
WHITE BOARD BRIEF
Target time | 25:00-30:00 (CAP at 30:00)
Wow! What a way to kick off a Monday. Today is packed with strict gymnastics and time on the rower. A day like today is what an athlete needs if they want to develop strength and stamina in these movements.
In order for everyone to get the most out of this workout and finish on time, athletes need to choose movements that allow them to perform 5-10 reps every time they attempt a set. If the Rx’d version of the workout is going to be too difficult to hit this stimulus, scale and make the movements more manageable.
Because of the time domain and the limited amount of time we have for a warm-up, we are going to keep scaling options simple today. There will be 2-3 specific scaling options to choose from. Choose the one that allows you to hit the stimulus discussed above.
For the row, if holding a 2:00/500-m pace is challenging, adjust the distance for each round. Ideally, we are rowing faster than this, however, a 2:00/500-m pace ensures that we finish in 4:00.
