Sunday April 30th
23.04.29
INTENDED STIMULUS
20:00 Target. 15:00-23:00 range. 25:00 CAP.
High volume triplet that should enable athletes to keep moving at a steady pace throughout the workout.
Athletes should be done with the first set of double-unders by 2:00, the first set of overhead squats by 5:00 and the first row by 8:00. If an athlete misses any of these targets by more than a minute, be quick to scale the reps or the movement to preserve the intended stimulus.
RX
For time:
160 double-unders
40 overhead squats (95/65 lb)
40/36 cal row
120 double-unders
30 overhead squats
30/27 cal row
90 double-unders
20 overhead squats
20/18 cal row
LEVEL 2
For time:
120 double-unders
40 overhead squats (75/55 lb)
40/36 cal row
80 double-unders
30 overhead squats
30/27 cal row
50 double-unders
20 overhead squats
20/18 cal row
LEVEL 1
For time:
160 single-unders
30 overhead squats (45/35 lb)
24/17 cal row
120 single-unders
20 overhead squats
22/15 cal row
80 single-unders
10 overhead squats
20/13 cal row
SKILL WORK
Rest, stretch, recover
STRETCHING
1:00 lat foam roll/side
1:00 calf foam roll/side
WHITE BOARD BRIEF
Target time | 15:00-23:00. 25:00 CAP
Today is a long, light triplet with a descending rep scheme.
Plan to finish the first round in 8:00 or less to allow time to complete the later rounds.
All movements should be completed at a steady pace, taking quick breaks as needed. Err on the side of slightly too slow on the rower to enable you to go straight into the double-unders.
