Sunday January 30th
22.01.30
INTENDED STIMULUS
Finish the workout in 17:00-22:00.
Move at a steady and sustainable pace.
Aim to perform larger sets on the gymnastics and weightlifting movements.
RX
For time:
2,400/2,000-m bike
75 KB swings (70/53 lb)
1,000/900-m row
60 wall-ball shots (20/14 lb)(11/10 ft)
2,400/2,000-m bike or 1,000/900-m row
45 pull-ups
LEVEL 2
For time:
2,400/2,000-m bike
60 KB swings (53/35 lb)
1,000/900-m row
50 wall-ball shots (16/10 lb)(11/10 ft)
2,400/2,000-m bike or 1,000/900-m row
40 pull-ups
LEVEL 1
For time:
2,000/1,600-m bike
50 KB swings (35/26 lb)
800/600-m row
50 wall-ball shots (12/8 lb)
2,000/1,600-m bike or 800/600-m row
50 ring rows
SKILL WORK
Rest, stretch, recover
STRETCHING
Accumulate:
1:00 couch stretch on each leg
1:00 pigeon pose on each leg
1:00 iron cross stretch each leg
WHITE BOARD BRIEF
Target time | 17:00-22:00
This workout is a grind. Finding a moderately fast but sustainable pace is key. Coming out too fast will likely result in a hard crash and burn.
The reps are relatively high. That being said, push athletes to hold larger, yet repeatable sets on the weightlifting and gymnastics movements. We don’t want any movement holding them up for too long.
If athletes can’t perform the wall balls and kettlebell swings in 4 sets or less, scale the load or rep scheme.
Athletes should hold a conservative pace during the row and bike. A great goal for these two is to finish between 3:00-4:00. Any faster than that is probably too much effort, which will result in them paying the price later when they need to push the most.
If athletes can’t perform more than 10 kipping pull-ups unbroken when fresh, reduce the volume.
