Tuesday September 6th
22.09.06
INTENDED STIMULUS
9:00-13:00.
Fast and simple workout that should encourage more athletes to push for Rx’d.
Advanced athletes can increase the height of the burpee or perform the sit-ups without the assistance of the arms while still trying to maintain a sprint pace.
RX+
7 rounds for time:
10 burpees-to-target (12 in)
20 sit-ups (no hand assist or weighted 15/10)
RX
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
SCALED
7 rounds for time:
7 burpees
20 sit-ups
SKILL WORK
Post-workout:
3 sets:
25 good mornings (45/33)
– Rest as needed between sets.
STRETCHING
1:00 cobra stretch
1:00 couch stretch/side
WHITE BOARD BRIEF
Target time | 9:00-13:00
Without any technical complexities to slow this workout down, you can and should push the pace. Simply put your head down and go.
The burpees should take you no more than :45 to complete.
The sit-ups should take no longer than 1:00 to complete.
This is a great opportunity to complete the workout as Rx’d as long as you can hit the stimulus.
Advanced athletes should look to make one or both of the movements a bit more challenging, but still move just as fast. Do not make the workout more challenging if you can’t hit the stimulus. See the scaling section or the daily overview video for options on making the movements more difficult.
