Tuesday April 25th
23.04.25
INTENDED STIMULUS
10:00 or less.
Pull-ups in 4 sets or less.
Consistent pace on the jumping lunges.
Gymnastics couplet with complimentary movement functions for high intensity.
RX
3 rounds for time:
30 jumping lunges
25 pull-ups
LEVEL 2
3 rounds for time:
30 jumping lunges
15 pull-ups
LEVEL 1
3 rounds for time:
30 lunges
25 ring rows
SKILL WORK
Pre-workout:
5 sets for load:
1 strict weighted pull-up / 1-3 strict pull-ups / 3-5 banded or partner assist pull-ups / 7-10 ring rows
– Rest exactly 1:00 between sets.
STRETCHING
2 sets:
:30 standing quad stretch/leg
:30 banded lat stretch/arm
WHITE BOARD BRIEF
Target time | 10:00 or less.
This is a simple combination of 2 movements with fast cycle times.
Each movement is intended to be done in large chunks of 6 reps or more at a time.
As a result, this workout should be a constant flow of fast-paced sets that keep the heart rate high.
The lunges should not exceed 1:30 to complete each round and should be scaled if stringing together 8+ unbroken reps isn’t manageable.
The pull-ups can be reduced in volume to 20 reps, but athletes need to be able to string together 5+ reps in the workout. If not, banded pull-ups can be used as a scale today.
