NUTRITION CHALLENGE STARTS TODAY

22.09.17

INTENDED STIMULUS

10:00-15:00.

An aerobic low rep, high round style workout.

Athletes should finish every round in 90 seconds or less. Advanced athletes may try to hold each round on the 1:00.

Finish the hand-release push-ups in 3 sets or less.

Athletes should spend very little time standing around or resting.

RX

10 rounds for time:
12 box jump overs (24/20 in)
12 hand-release push-ups

LEVEL 2

10 rounds for time:
12 box jump overs (20/18 in)
9 hand-release push-ups

LEVEL 1

10 rounds for time:
12 box jump overs (18/12 in)
9 box push-ups

SKILL WORK

Post-workout:
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.

STRETCHING

1:00 foam roll calf/leg
1:00 foam roll IT band/leg

WHITE BOARD BRIEF

Target time | 10:00-15:00.

Today’s workout is a sprint intended to keep you moving at a relatively fast pace without much rest.

Each round should be 90 seconds or less. If you’re good at push-ups and can go unbroken, strive to hold this on the 1:00 or slightly slower.

The hand-release push-up should take 2 sets for the majority of the workout. If you start to need 3 sets, it’s ok, but strive to finish in 2 sets or less. If you can, go unbroken for as long as possible and see where you hit a wall. This will be a good test, and you will likely learn something about yourself as well!

The box jump-over is where this workout becomes aerobic. Although it may seem like few reps, by rounds 6,7, and 8, you’ll want to rest. Everyone’s goal for today should be to try and complete all 12 reps without stopping.

Transitions are key, so as you finish one movement, take a quick breath, and then start the next. Try not to move so fast at one movement that you need to take :15 just to catch your breath before starting the next.