23.01.26

INTENDED STIMULUS

15:00-25:00 CAP.

A fun spin on the Benchmark Karen with the addition of burpees to a plate.

Athletes should aim for larger sets on the wall-ball shots, aiming for 10-15 reps at a time.

Move through the burpees fast!

RX

Partners:
For time:
300 wall-ball shots (20/14 lb)
Starting at 0:00 and every 2:00 after, both partners perform
7 burpees to a plate at the same time.
-Partners share work however they’d like.
-May not begin wall-ball shots again until both partners have completed the burpees.

LEVEL 2

Partners:
For time:
300 wall-ball shots (16/10 lb)
Starting at 0:00 and every 2:00 after, both partners perform
6 burpees to a plate at the same time.

LEVEL 1

Partners:
For time:
250 wall-ball shots (12/6 lb)
Starting at 0:00 and every 2:00 after, both partners perform
5 burpees.

SKILL WORK

Post Workout:
Accumulate
2:00 plank hold
2:00 handstand hold

STRETCHING

3 sets:
:30 sampson stretch/leg

WHITE BOARD BRIEF

Target time | 15:00-25:00 for partner version

Today’s workout is a fun take on the benchmark workouts, Karen.

You get the bonus of starting with 5-7 burpees to a plate and then doing 5-7 more every 2:00!

Ensure you scale the wallball load as needed to do at least 10-15 wall-balls without dropping the ball.

Your team will have about :90 of work time between burpee sets and you’ll want to make the most of it!

Whatever partner is performing WBS when burpees are called will get to rest after burpees, whatever partner is resting when burpees called will do WBS after burpees.

After the workout, we’ll spend time accumulating both plank and handstand holds.