Target time | 9:00-14:00

Today’s workout is lower in volume and should feel a bit like a sprint without actually sprinting. The rounds should go by quicker as you progress, but the conflicting movement patterns between the GHD and the toes-to-bars will make moving consistently a challenge. We can use the GHD today via “Pirate Rules” where it’s open at a first-come, first-served basis throughout the workout. The alternative is straight-leg med-ball weighted sit-ups. Any combination of both of these movements in the workout will be considered Rx’d so that athletes can get exposure to the GHD, even if they only do 10 reps on it!

We’re looking for athletes to be able to get at least 15 GHDs in under 1:00. The toes-to-bars should be done in sets of 5 or more. This will require calculated rest between sets. We definitely want to avoid dropping to 3 reps or less. To do that, scale the volume or the ROM.

The wall-ball shots should be completed in sets of 7 or more. Ideally, the first round is completed in 1-3 sets.

Aim to finish the round of 3 by the 6:00 mark. If we spend no  more than 2:00 on each movement in the first round, we’ll probably be good to get through the round of 20 and 10.

If you’re feeling banged up from the Open workout yesterday, don’t push it today. Work on moving well and just treat this as accessory work while working up a sweat.