21.12.22 HALF COLLIN

INTENDED STIMULUS

Finish the workout between 15:00-20:00

No more than two sets on the barbell movements

No dropping the sandbag on the carry

Constant movement with minimal rest

RX

3 rounds for time:
400-m Sandbag Carry (40/25 lb)
12 Push Presses (115/75 lb)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High Pulls (95/65 lb)

LEVEL 2

3 rounds for time:
400-m Med Ball Carry (30/20 lb)
12 Push Presses (95/65 lb)
12 Box Jumps (20/18 in)
12 Sumo Deadlift High Pulls (75/55 lb)

LEVEL 1

3 rounds for time:
400-m run
12 Push Presses (65/45 lb)
12 Box Jumps (18/12 in)
12 Sumo Deadlift High Pulls (45/35 lb)

SKILL WORK

Pre-Workout:
EMOM 6:
3 High Box Jumps

STRETCHING

2 sets
:30 couch stretch / leg
10 single-leg glute bridges / leg
10 leg swings / leg

WHITE BOARD BRIEF

Target Time | 15:00-20:00

Today’s workout is half of the Hero workout, Collin. Even though it’s half of the original volume, still expect this workout to be a grind.

This workout is all about constantly and consistently moving through the session. One goal today is to finish the sandbag carry, take a couple of breaths, and immediately pick up the bar for the push press.

The weight of the sandbag should allow you to move through the 400m without dropping. Choose weights for the barbell movements that allows you to complete the reps in no more than 2 sets.

Look to make adjustments to the workout that allow you to keep moving.