23.05.15

INTENDED STIMULUS

10-15 cal, 20-30 KB swings, 10-15 burpees, and 15-25 wall-ball shots.

Perform at least 60 total reps per round.

Hit each minute hard and utilize the built-in rest.

RX

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (70/53 lb)
1:00 burpees
1:00 wall-ball shots (20/14 lb)
1:00 rest

LEVEL 2

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (53/35 lb)
1:00 burpees
1:00 wall balls (16/10 lb)
1:00 rest

LEVEL 1

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/26 lb)
1:00 burpees
1:00 wall balls (12/8 lb)
1:00 rest

SKILL WORK

Rest, stretch, recover

STRETCHING

1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

WHITE BOARD BRIEF

Target reps | 240+ reps

Today’s workout brings back memories of the classic workout, Fight Gone Bad. Some of the movements are different, but the structure is very similar.

Expect to come out hot in the first round; pay attention to the number of reps you accumulate and try and maintain those reps for all 4 rounds.

The row is a good place to recover if needed because pushing the pace does not yield a good return on reps as some of the other movements. You are better off saving that push for one of the other movements where you can be better rewarded for your effort.

The KB and wall ball loads should allow you to move for the majority of the minute. Try not to put either down for the entire minute.

Have a goal for each exercise. Shoot for around 10-15 calories on the rower, 20-30 KB swings, 10-15 burpees, and 15-25 wall-ball shots.

If you need more rest, slow your pace on a couple of movements, but try not to completely come to a halt. Simply move slower and breathe.