Wednesday January 4th
23.01.04
HUMP DAY HELP
Click below to find out
“Why you need support with Nutrition Coaching”
INTENDED STIMULUS
10:00-15:00.
Rows and box jump-overs each in 2:30 or faster.
Maintain the jump in the box jump over when scaling.
Ascend a taller box than usual for the burpee box jump-over.
RX
3 rounds for time:
20 burpee box overs (30/24 in)
500/450-m row
LEVEL 2
3 rounds for time:
20 burpee box overs (24/20 in)
500/450-m row
LEVEL 1
3 rounds for time:
15 burpee box step-overs (18/14 in)
450/400-m row
SKILL WORK
Post-workout:
8 rounds:
:20 double-unders
– Rest :10
STRETCHING
2-3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
WHITE BOARD BRIEF
Target time 10:00-15:00.
This gymnastics and monostructural combination is heavy on cardio but will be a challenge for your leg stamina as well.
The burpee box jump overs are taller than usual so paces will be slower, but the jump required to ascend the box will get your heart rates much higher than usual.
The extra height of the jump and extra distance to fall and land will make pushing the pace on the rower much more difficult.
For the fastest time, move fast on the BBJO, row slower on the first two rounds, and sprint the final row.
Advanced athletes might want to pick a pace to hold on to the rower that is uncomfortable and not deviate from it, even at the cost of slowing down during the BBJO.
Complete each movement in 2:30 or faster. The volume of the row can be reduced, but we want to see a higher target than usual for the BBJO so scale the row first and find a challenge with the box.
