General (6:00)
3:00 Jump rope (any variation)
_______
10 Spiderman
10 Scorpion
10 Cross body back stretch (laying on back, opposite of scorpion)
________
Specific (8:00)
:20 Push up plank hold (hollow belly)
10 Plank shoulder tap
1 Wall walk or pike wall walk (feet on ground)
3 Wall walk for time (version you will use for workout)
__________
10 Walking lunge steps
10 Walking lunge steps with 1 dumbbell in goblet position
10 Walking lunge steps with dual dumbbells that you’ll use for the workout
(12:00)
Handstand walk practice
- Lunge to handstand
- Handstand hold
- Wall facing handstand shoulder tap
- Pike on box shoulder tap
- Partner spotted handstand walk
- Handstand walk attempts
RXConditioning (28:00)
50ft. Double DB Walking Lunge (50/35lb.)
50 Lateral DB Jump Over
5 Wall Walk
2:00 Rest
6 rounds for time.
Goal per round: 2:30 or below
*If rounds begin to take 3:00, choose scaled version.
Intermediate
50ft. Double DB Walking Lunge (35/20lb.)
40 Lateral DB Jump Over
4 Wall Walk
2:00 Rest
6 rounds for time.
Baseline
25ft. Walking Lunge
30 Lateral DB Step Over or Line Jump Over
3 Partial Wall Walk
2:00 Rest
4 rounds for time.
For Time:
2 mile Run
*wear a weighted vest if available
Running with a weighted vest definitely takes some getting used to. If you plan on doing Murph with one on here is your opportunity to get confortable.
(6:00)
2×12 Single arm upright row (slower down than up tempo)
+
2x 10 Lateral bridge raise (each side, can add load)
Today we work fast and rest well. The goal is to be able to push the intervals of the “work” with the lunge, jump and wall walk close to a 2:00 time domain and trust your ability to recover. Have some forethought on where limitations will appear for you. Will it be the lunge that feels “heavy”? Will it be the lower leg conditioning or heart rate effect of the lateral jumps? Or will it be the midline and upper body fatigue in the wall walk? Consider how to meet yourself where you are, keeping in mind that you’ll do 6 full rounds of the work you scale to.