Sunday June 18th
23.06.18
INTENDED STIMULUS
23:00-30:00 CAP.
3:00-4:00 for lunging/round.
2:00-3:00 for the double-unders/round.
2:00-3:00 for the carry round.
Synchronized walking lunges require slow, deliberate movement.
RX
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (20/14 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
LEVEL 2
3 rounds for time with a partner:
100-m synchro walking lunge
100 double-unders
400-m med-ball carry (16/12 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
LEVEL 1
3 rounds for time with a partner:
50-m synchro walking lunge
300 single-unders
400-m med-ball carry (10/6 lb)
– Break up the single-unders between partners and switch who carries the ball as needed.
SKILL WORK
Rest, stretch, and recover!
STRETCHING
1:00 couch stretch/side
1:00 pigeon pose/side
WHITE BOARD BRIEF
Target time | 23:00-30:00 CAP.
Fun partner workout day!
If double-unders are new or tough for you, take time in the warm-up to work on this skill.
We’ll be sure to take time to practice cadence for the walking lunges; these will likely be SLOW to stay synchronized.
Start out at a moderate pace and try to increase speed throughout the workout as you learn each other’s timing.
Take short breaks and transitions on the double-unders and switch who carries the medicine ball often to maintain pace on the 400s.
Encourage each other, grind it out, and have fun today!
