Sunday December 26th
21.12.26
“THE GHOST”
INTENDED STIMULUS
3:00 of work to 1:00 of rest.
Move at a pace that is challenging, but sustainable for the majority of the workout.
Take :10 to transition from the row to the burpees and the burpees to the double-unders.
Sprint as fast as possible on each movement during the final round.
ALL LEVELS
6 rounds for reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders / Single Unders
– Rest 1:00
SKILL WORK
Pre-Workout:
EMOM 6:
Minute 1 | :15-:30 Hollow Hold
Minute 2 | :30 Handstand Walk
STRETCHING
Accumulate:
1:00 foam-rolling upper and lower back
1:00 lacrosse ball roll each foot
WHITE BOARD BRIEF
Target | Continuous movement
This workout is at the end of a hefty week and involves simple, bodyweight movements that will let you keep moving and keep the intensity high if you’re feeling a little worn down.
Athletes should focus on moving at a pace for each movement that lets them constantly move from the top of the minute until about :10 before the start of the next in order to maximize reps. We want to avoid going too slow and leaving energy in the tank as well as going too fast and burning out in the third round.
We’ll use the warm-up to figure out what pace is sustainable, and what pace we should save for the final round when it’s an all-out sprint. Athletes should use the first two rounds to feel out the workout, adjust their pace in Rounds 3 and 4 based on how the first two went, and prepare for a strong finish with the last two.
