Sunday April 10th
22.04.10
INTENDED STIMULUS
Finish 3-5 rounds.
Lunges should always be unbroken.
Be able to complete 10+ unbroken, quick GHD sit-ups.
Spend no more than 1:00 on the double-unders.
Maintain a fast pace from start to finish.
RX
AMRAP 12:
20 Med Ball GHD sit-ups
10 dumbbell lunges (35/25 lb)
50 double-unders
10 dumbbell lunges
LEVEL 2
AMRAP 12:
20 Med Ball GHD sit-ups
10 dumbbell lunges (30/20 lb)
:30 double-unders
10 dumbbell lunges
LEVEL 1
AMRAP 12:
20 sit-ups
10 dumbbell lunges (20/15 lb)
50 single-unders
10 dumbbell lunges
SKILL WORK
Pre-workout:
Build to heavy 4-rep reverse lunge from rack.
STRETCHING
2 sets:
:30 frog stretch
:30 couch stretch/leg
WHITE BOARD BRIEF
Target | 3-5 rounds
To finish out the week we have a cool little split-triplet of sit-ups, DB lunges, and double-unders. This workout should have a fast cycle time and while athletes will experience fatigue, the final rounds shouldn’t be much slower than the first.
The DB lunges should be light and unbroken throughout. The DBs can be held in any position and the lunges may be done with a forward or backward step — dealer’s choice!
To keep up the pace of this workout, the double-unders shouldn’t take longer than :45. The reps can be reduced if needed, or we can implement a hard stop after :45 of double-unders or attempts.
Before the workout, we’ll build to a heavy 4-rep lunge from the back-rack position.
