No barbell in sight today! The goal is to challenge our grip strength and stamina with the “Last athlete hanging” + capacity work. Dead hang, specifically supinated, can provide a more stable shoulder girdle and stamina in musculature that often only work through active contractions! It will help your fitness! Conditioning today will take quality focus on running and midline fatigue. The challenge will come after the isometric contraction of the evil wheel and transitioning into the active/fast movement of the abmat sit up. These movements interfere with each other and offer a very potent punch coupled this way. Be wise in scaling, new athletes with lower capacity should scale back volume of evil wheels generously.
400m easy run
__________
50ft. High knee walk
50ft. Alternating quad stretch (pull heel to butt with hand)
50ft. High knee run
50ft. Butt kicker run
50ft. Single leg bunny hop
50ft. Single leg bunny hop (opposite leg)
10 Standing front to back leg swings each leg
10 Standing lateral leg swings each leg
1 round
___________
:10 Hollow hold
:10 Superman hold
5 Abmat sit up
2 rounds
__________
3×3-6 evil wheel (demo + find scale)
“Last Athlete Hanging”
1x max length hang in supinated hand position (palms toward body)
+
2x max hang for capacity
Rest 2:00 between all efforts.
RXConditioning:
1200m Run
21 Evil Wheel
42 Abmat Sit up
800m Run
15 Evil Wheel
30 Abmat Sit up
400m Run
9 Evil Wheel
18 Abmat Sit up
For time.
Goal: Working window: 17-24 minutes
*Sub for run:
Row 1500/ 1000/500
Intermediate:
1200m Run
15 Evil Wheel
42 Abmat Sit up
800m Run
12 Evil Wheel
30 Abmat Sit up
400m Run
9 Evil Wheel
18 Abmat Sit up
For time.
Baseline:
600m Run
9 Evil Wheel
21 Abmat Sit up
400m Run
6 Evil Wheel
15 Abmat Sit up
200m Run
3 Evil Wheel
9 Abmat Sit up
For time.
Dumbbell bent row
3×12-15 reps each arm
Rest as needed
+
1:00 couch stretch each leg
