Sunday February 26th
23.02.26
INTENDED STIMULUS
10-20 reps/minute.
:50 of work and :10 to transition.
Athletes can choose where they want to push the intensity.
Movement interference.
Score is total reps accumulated.
RX
3 rounds for reps:
1:00 box jumps (30/24″)
1:00 double KB push presses (53/35 lb)
1:00 choice of corework
LEVEL 2
3 rounds for reps:
1:00 box jumps (24/20″)
1:00 double KB push presses (44/26 lb)
1:00 choice of corework
LEVEL 1
3 rounds for reps:
1:00 box jumps (20/18″)
1:00 double KB push presses (26/18 lb)
1:00 choice of corework
SKILL WORK
Post-workout:
1 set:
200-m double-KB front rack walk
50 glute bridges
– Use the same KBs from the workout.
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target reps | 10-20 reps/minute.
This time-priority workout is a “station rotation” workout. This means you will perform 1:00 of work for each movement before moving on to the next.
The score for this workout is the total reps completed; all reps are worth equal points.
With no prescribed rest between movements, the goal is to work hard for :50 and take :10 to transition to the next movement.
Each of these movements should be somewhat challenging. You must be able to complete 7 unbroken push press reps in the warm-up.
Choose your own poison for the core work today. Any type of core movement, we want to stay away from static holds today.
If equipment is limited, partner into groups of 2-3, share equipment, and start the workout on different movements, but following the same order.
