Sunday May 29th
22.05.29
INTENDED STIMULUS
Complete the workout in 8:00-14:00.
Consider scaling regardless of ability if you are performing “Murph” tomorrow.
Push the pace or smooth and steady depending on how athletes feel going into Murph.
If you can’t finish the first round of calories in under 2:00, consider reducing the volume for that set.
Early rounds of deadlifts completed in 2-3 sets and later rounds in 1-2.
RX
For time:
27/22-cal. Echo bike
27 deadlifts (185/125 lb)
21/17-cal. Echo bike
21 deadlifts
15/12-cal. Echo bike
15 deadlifts
9/7-cal. Echo bike
9 deadlifts
LEVEL 2
For time:
27/22-cal. Echo bike
27 deadlifts (135/95 lb)
21/17-cal. Echo bike
21 deadlifts
15/12-cal. Echo bike
15 deadlifts
9/7-cal. Echo bike
9 deadlifts
LEVEL 1
For time:
15/11-cal. Echo bike
21 deadlifts (65/95 lb)
12/8-cal. Echo bike
15 deadlifts
9/7-cal. Echo bike
12 deadlifts
7/5-cal. Echo bike
9 deadlifts
SKILL WORK
Post-workout:
EMOM 10:
Minute 1 | :30 barbell bent-over rows
Minute 2 | :30 front rack barbell hold
STRETCHING
2 sets:
1:00 standing pike stretch
:30 scorpion stretch/side
– Elevate the toes to increase the difficulty of the standing pike.
WHITE BOARD BRIEF
Target time | 8:00-14:00
Today’s workout rounds out the week with a descending couplet of biking and deadlifts. The Echo bike volume is moderate and the load on the deadlift should be manageable for many athletes.
This has the potential to be a fast and intense workout, but athletes should choose a pace that allows them to feel good for Murph tomorrow. Whether that’s faster or more of a steady pace is up to the athlete.
Regardless of intensity, we want athletes to finish the first and second rounds on the bike in 2:00 and 1:30, respectively. The volume can be scaled to meet that stimulus.
The deadlifts shouldn’t feel light or heavy. We want athletes to complete the first round in 2-3 sets and be able to hang on to larger, and potentially unbroken sets in the third and fourth rounds. Loads can be scaled to reflect this goal.
Post-workout we will hit an EMOM of bent-over rows and the front rack holds. This can also be a change to the front rack holds out for :30 of ECHO bike cals just in case you didn’t get to perform them during the workout.
