Saturday April 29th
23.04.29
INTENDED STIMULUS
10+ rounds.
Spicy interval workout.
Athletes pick up where they left off each round and accumulate total rounds.
Find a number of rounds per minute and hold on or go faster.
RX
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (53/35 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.
LEVEL 2
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (44/26 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.
LEVEL 1
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (26/18 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.
SKILL WORK
Post-workout:
3 sets:
:45 weighted supermans
– Rest as needed between sets.
STRETCHING
2 sets:
1:00 standing pike stretch
:30 cobra stretch
WHITE BOARD BRIEF
Target rounds/reps | 10+ rounds
We’ve got a spicy interval workout today that should be a fun one!
You’ll race through the rounds of 8 KB swings + 4 burpees every 1:00 interval, and pick up where you left off each round to accumulate rounds over the 10:00 of work.
Sprint from the start and hit a number of rounds early on; then, either hold that or go faster!
We’ll work on some weighted supermans after the workout
Have fun and hit this one hard!
