Tuesday November 29th
22.11.29
INTENDED STIMULUS
7:00-9:00 on the row.
2-4 rounds on the AMRAP.
Test athletes’ skills under fatigue.
Movement redundancy between the pressing in the dip and the BMU.
RX
On a 15:00 clock:
2000/1800-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups
LEVEL 2
On a 15:00 clock:
2000/1800-m row
In the remaining time:
AMRAP:
10 strict dips / box dips
10 c2b pull-ups / pull-ups / jumping bar muscle-ups
LEVEL 1
On a 15:00 clock:
1800/1500-m row
In the remaining time:
AMRAP:
10 jumping ring dips / box dips
5 single-arm ring rows / arm or banded pull-ups
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side
WHITE BOARD BRIEF
Target | 2-4 rounds.
Today’s workout is a gymnastics AMRAP that begins with a long buy-in on the rower.
Your gymnastics endurance will be tested. The dips and BMU will interfere with each other and challenge upper-body pushing stamina.
Also, you’ll complete a hard effort on the rower before beginning so you will start with a much higher heart rate going into these movements.
We want to work these gymnastics movements today. Scale the reps of the movement if you have these skills and only scale them if you don’t have access to those skills yet.
Aim for 2-4 rounds, which is somewhere between 1:30-3:00/round after the row. These time frames should help you choose scaling options.
