Wednesday May 4th
22.05.04
INTENDED STIMULUS
Finish each couplet in 5:00-6:00.
Swings should be light and mostly — if not entirely — unbroken.
Take no more than 1:00 on the 200-m runs and 4:00 on the 800m runs.
Two similar couplets with light loads and aggressive pacing for high-intensity efforts.
“Murph” practice. Start with run paces that allow you to increase speed as you tire, ultimately building up to a fast or sprint pace. This will help you prepare for fatigued running during “Murph” at the end of the month.
RX
3 rounds for time:
21 KB swings (53/35 lb)
200-m run
Rest 3:00
For time:
21 single-arm RKB swings/arm (53/35 lb)
800-m run
LEVEL 2
3 rounds for time:
21 KB swings (44/26 lb)
200-m run
Rest 3:00
For time:
21 single-arm RKB swings/arm (44/26 lb)
800-m run
LEVEL 1
3 rounds for time:
21 KB swings (26/18 lb)
200-m run
Rest 3:00
For time:
21 single-arm RKB swings/arm (26/18 lb)
600-m run
SKILL WORK
Post-workout:
3 sets:
20 GHD hip extensions or 40 supermans
20 GHD back extensions or 40 good am’s
STRETCHING
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
WHITE BOARD BRIEF
Target time | 5:00-6:00 each couplet
After yesterday’s long pacer of a workout, we have two shorter, sprint workouts in which athletes should move with reckless abandon. The work is split by 3:00 of rest, so even though the volume is a bit higher for a sprint, athletes should be able to push the pace.
Both couplets are intended to be finished around 5:00-6:00 with the second being just a touch longer than the first. Ideally, athletes will do the entire workout unbroken and transition to and from the kettlebell immediately each round.
The load is light and the distances are short on the first couplet. This should feel like a workout, but one with absolutely zero rest or instances where athletes are not working. The second couplet is a chipper that will work an already taxed grip and posterior, but the shorter ROM on the swings should keep athletes moving. The run will quickly become harder than athletes expect, but with only one effort, athletes should push through the fatigue even at the cost of crashing and burning toward the end.
To get the all-out stimulus we’re looking for in both couplets, it’s safer to lean toward overscaling today. Worst-case scenario, if athletes use a load that is too light, they actively swing the KB faster while going unbroken, and they push the runs even harder. Conversely, athletes who go too heavy are forced to rest or require slower transitions and the stimulus is lost.
This workout should be fun and athletes should come out hot, get hotter in the middle, and finish the hottest. If the final minute of each effort becomes a grind because they’ve reached total failure, they did it right.
