23.06.24

INTENDED STIMULUS

14:00-18:00.

Full body conditioning SPRINT workout with a partner.

Sumo deadlift high pulls in :30 or less.

Box jump overs in :45 or less

Sit-ups in :30 or less.

RX

8 rounds total for time with a partner:
10 KB sumo deadlift high pulls (53/35 lb)
8 box jump overs (24/20 in)
6 sit-ups
– One partner completes a whole round at a time, then switch.
– Sprint!

LEVEL 2

8 rounds total for time with a partner:
10 KB sumo deadlift high pulls (44/26 lb)
8 box jump overs (20/18 in)
6 sit-ups
– One partner completes a whole round at a time, then switch.
– Sprint!

LEVEL 1

8 rounds total for time with a partner:
10 KB sumo deadlift high pulls (26/18 lb)
8 box jump step overs (20/ 18 in)
6 sit-ups
– One partner completes a whole round at a time, then switch.
– Sprint!

SKILL WORK

Post-workout:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed

STRETCHING

3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right

WHITE BOARD BRIEF

Target Time | 14:00-18:00.

We’ve got a fun full-body conditioning SPRINT workout today for a good Saturday sweat.

Your legs will likely feel heavy as you move through this one, but it will be your heart rate and cardiorespiratory endurance that will determine how fast you can go.

Choose a KB load that allows you to move through every round unbroken and in :30 or less. Scale box height as needed to keep the box jump overs sub :45. And keep the sit-ups to :30 or less every round.

Have fun and hit this hard!

After the workout, we’ll tackle a 200-m suitcase carry on each arm.