21.12.01

INTENDED STIMULUS

<12:00-15:00

Don’t pace too much, go fast on the rower.

Deliberately move slowly on the strict toes-to-rings.

Complete all sets of push-ups in 3 sets or less.

RX

3 Rounds For Time:
500/450m Row
21 Push-ups
12 Strict Toes-to-Rings

LEVEL 2

3 Rounds For Time:
400/350m Row
15 Push-ups
9 Strict Toes-to-Rings

LEVEL 1

3 Rounds For Time:
400/350m Row
15 Assisted Push-ups
9 Hanging Knee Raises

SKILL WORK

5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

STRETCHING

3 Sets:
:30 Overhead Arm Stretch
:30 Banded Shoulder Stretch

WHITE BOARD BRIEF

Target | 12:00-15:00

Prioritize sticking to different movement speeds. For example, use the row to move at the fastest speed you can and expect to move a little slower in the push-up and the slowest during the toes-to-rings.

You want to finish each set of push-ups in 3 sets or less. Consider adding assistance, such as push-ups to from the knees or box-assisted push-ups so you can continually perform sets of 7 reps in a row.

The most challenging part of the strict toes-to-rings is making sure you don’t rush the down portion of the movement. Control your legs on the way down to maintain the high level of difficulty and strictness of the movement.

Only consider reducing the row distance if you cannot complete the 500/450m distance in 2:30 or less.