23.02.21

INTENDED STIMULUS

11:00-18:00.

Runs in 1:30-2:30, double-unders in :45-1:30, lunges in 1:00-2:00.

The first run will be very fast, while the 2nd and 3rd will slow down; encourage athletes to continue to push the pace.

Lunges will also feel more difficult after that first round; encourage athletes to tap into mental toughness and continue to move fast even while fatigued.

RX

3 rounds for time:
400-m run
80 double-unders
40 walking lunges

LEVEL 2

3 rounds for time:
300-m run
1:30 double-unders
40 walking lunges

LEVEL 1

3 rounds for time:
200-m run
160 single-unders
30 walking lunges

SKILL WORK

Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (50/35 lb)

STRETCHING

2 sets:
:30 cobra stretch
:30 Samson stretch/side

WHITE BOARD BRIEF

Target time | 11:00-18:00

Today is a fun cardio-focused workout with running, double-unders, and walking lunges.

Shoot to finish your runs in 1:30-2:30, the double-unders in: 45-1:30, and the lunges in 1:00-2:00. If those time frames are not doable, we’ll scale accordingly.

Note that your first run will be very fast, and the 2nd and 3rd will slow down; try to continue to push the pace each round.

The lunges will also feel more difficult after that first round, but tap into your mental toughness and continue to move fast even while fatigued.

We’ll have specific zones set up for each movement to keep everyone moving efficiently and safely.

After the workout, we’ll wrap with some single-DB overhead walks.