Thursday January 5th
23.01.05
INTENDED STIMULUS
Simple, bodyweight workout before a challenging heavy day tomorrow.
200-m runs in 1:15 or faster.
Plank holds in 1-2 sets.
7+ rounds for all teams.
1 rounds = both partners finishing a run/row/bike and the plank.
RUN OPTION
AMRAP 20 with a partner:
200-m run
1:00 plank hold
– Partner 1 runs while partner 2 holds the plank. Partners switch when both partner done.
ROW OPTION
AMRAP 20 with a partner:
250/225-m row
1:00 plank hold
– Partner 1 rows while partner 2 holds the plank. Partners switch when both partner done.
BIKE OPTION
AMRAP 20 with a partner:
600/500-m bike
1:00 plank hold
– Partner 1 bikes while partner 2 holds the plank. Partners switch when both partner done.
SKILL WORK
Rest, stretch, recover
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target | 7+ rounds.
This couplet is intended to give you an opportunity to move for a longer duration with a low load and range of motion.
However, if you feel fresh or want to burn it down, sprint the run/row/bike every round to find intensity.
Perform the planks from the elbows with your hips level with the shoulders. This can be scaled to a straight-arm plank as needed.
If you run/row/bike fast expect to finish before the 1:00 plank hold. This is fine. You can even plan for it.
As long as you can consistently finish each movement in 1:15, tackle this one RX’d. Even if you’re a little slower, adding a few extra seconds of rest and transitions is ok.
