23.07.18

INTENDED STIMULUS

Athletes should have at least :30 to perform farmers carries each round.

:30 L-sit hold should be unbroken and completed on boxes or parallettes.

Burpees should be done in 1:00 or less.

Once athletes begin the farmers carry, they should not put the DBs down.

Built-in rest allows for recovery time to hit each round hard.

RX

5 sets:
On a 2:00 clock:
:30 L-sit hold (legs straight)
10 burpees-to-target (~10 in)
Max distance DB farmers carry (50/35 lb)
Rest for 1:00.
– Use two DBs.

LEVEL 2

5 sets:
On a 2:00 clock:
:30 L-sit hold (knees bent)
10 burpees-to-target (~6 in)
Max distance DB farmers carry (40/25 lb)
Rest for 1:00.
– Use two DBs.

LEVEL 1

5 sets:
On a 2:00 clock:
:30 plank hold
8 burpees
Max distance DB farmers carry (30/20 lb)
Rest for 1:00.
– Use two DBs.

SKILL WORK

Rest, stretch, recover!

STRETCHING

2 sets:
:30 cobra stretch
:30 alternating scorpion stretch

WHITE BOARD BRIEF

Target Distance | Unbroken consistent distance relative to each athlete.

Today’s workout gets a bit gymnasty while also incorporating grip and midline fatigue from the farmers carries.

The goal is to work through a static hold and then push the pace on the burpees-to-target, allowing for as much time as possible to accumulate distance on the farmers carry under fatigue.

The L-sit hold should be unbroken; otherwise, accumulate as much time in the hold as possible in :30 with the majority of this time spent working rather than resting.

The burpees-to-target should take 1:00 or less.

Choose a DB load that allows you to farmers carry unbroken for the remaining time.

There’s built-in rest today so hit each round hard!