22.12.04

INTENDED STIMULUS

10:00 or faster.

Box jump-overs in 2:00 or less.

Run in 4:30 or less.

Faster-paced workout after several days of long efforts.

RX

For time:
25 box jump overs (30/24 in)
800-m run
25 burpee box overs (30/24 in)

LEVEL 2

For time:
25 box jump overs (24/20 in)
600-m run
25 burpee box overs (24/20 in)

LEVEL 1

For time:
25 box step-overs (20/18 in)
400-m run
25 burpee stepovers (20/18 in)

SKILL WORK

Post-workout:
5 sets for total time:
Max L-sit hang
– Rest 1:00 between sets.

then…

Max GHD hip extension hold or superman hold

STRETCHING

1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold

WHITE BOARD BRIEF

Target time | Less than 10:00.

Closing out the week is a sprint-ish chipper that feels fast but should take somewhere between 6:00-10:00.

The workout opens with a sprint of box jump-overs using a taller box than you’d typically use. You might be slower than usual, but the height should be scaled to be completed by 2:00.

The run may start out slow, after the box jump-overs, but push hard all the way until the end. Run at a fast 400-m pace and finish in under 4:30.

The workout ends with burpee box jump-overs. Your legs will be tired at this point and your heart rate high, but the workout is almost done so push through the fatigue you will inevitably experience

Scale the burpee box jump-overs if needed by reducing the reps down to 20 in order to use the same height box used for the jump-overs.

To help push the intensity, you may put your hands on the top of the box when traversing over it.