Wednesday July 14th

“PERSIMMON”

WORKOUT GOALS
1.) Complete the workout between 18:00-23:00.
2.) Complete the gymnastics movements in 4 sets or less.
3.) Finish the 800m run in 4:30 or less.

RX
FOR TIME
800m Run
40 Pull-ups
80 Double Unders
600m Run
30 Toes-to-Bar
60 Double Unders
400m Run
20 Pull-ups
40 Double Unders
200m Run
10 Toes-to-Bar
20 Double Unders

*25 minute Time Cap

LEVEL 2
FOR TIME
400m Run
25 Pull-ups
60 Double Unders
400m Run
20 Toes-to-Bar
45 Double Unders
400m Run
15 Pull-ups
30 Double Unders
400m Run
10 Toes-to-Bar
15 Double Unders

LEVEL 1
FOR TIME
400m Run
30 Ring Rows
80 Single Unders
300m Run
25 Sit-ups
60 Single Unders
200m Run
20 Ring Rows
40 Single Unders
100m Run
15 Sit-ups
20 Single Unders

Accessory

Rest, Stretch, and Recover

Stretching

ACCUMULATE
30 Dead Bugs (Slow)

Notes

Target Time | 18:00-23:00, everyone finished under 25:00.
Today’s workout is somewhat of a chipper-style workout. We start at the top and work our way to the bottom. Even though the workout is on the longer side of things, we still want to make sure we scale exercises appropriately. On all gymnastics movements, we should choose options that allow us to finish the reps in no more than 4 sets. As for each run, consider the following as a guide.
• 800m = 3:30-4:30
• 600m = 2:30-3:30
• 400m = 1:30-2:30
• 200m = :45-1:30
When in doubt, we want to resort to moving more and resting less in a workout like this. Generally, we want to keep pushing towards the end of the workout. The only way to do so, is to keep chipping away at the reps. Consider pull-up and toes-to-bar options that you can finish in 5 sets or less for each set of pull-ups. Find a double under the option that you can finish in under 1:30 for each set of double unders