General Warm Up (5-12)
P1) :30 Row
P2) :30 Box Step Ups, :30 Supine Bar Hang, :30 Plank (on elbows), :30 Plate Hops
*P1 row while P2 does step ups. Then P2 does row while P1 does step ups and so on.
Specific Warm Up (12-19)
Box Jump/Step Up:
5 Box Jump (low height)
5 Box Jump (workout height)
6 Step Up (lighter load)
6 Step Up (workout load)
*Play around with different styles of holding to find what they like
+
50′ Single Arm Farmer Carry (each side)
RXConditioning: (20-50)
2:00 max cal row
2:00 max single arm farmer carry (50/35lb.)
2:00 Box jump/ max box step up (50/35lb.) (24/20’)
2:00 rest
4 rounds for max reps
Intermediate:
2:00 max cal row
2:00 max single arm farmer carry (35/20lb.)
2:00 Box jump/ max box step up (35/20lb.) (20/16’)
2:00 rest
4 rounds for max reps
Baseline:
2:00 max cal row
2:00 max single arm farmer carry (15/10lb.)
2:00 Box jump/ max box step up (15/10lb.) (custom height)
2:00 rest
4 rounds for max reps
(50-60)
3 sets:
1:30 on/ 1:30 off
Max Reps OH Walking Lunge Step (AHAP)
*Single arm, switch arms at any time. Pick a challenging DB load. Every step = 1 rep
(0-5):
Grinder. That is the classification for today’s workout. It is simply work, no skill involved. The goal is to take your relatively fresh body and challenge your mind to do as much simple work as we can to kick off the week. We want to chase intensity of course, this is why the interval format is present. However, with 24:00 of hard working minutes awaiting you, pacing will be important. On rounds 1 and 3, athletes will be asked to box jump, extending the hips all the way at the top. You may jump/drop down if you prefer, but stepping down will be suggested and utilized for most. On rounds 2 and 4, athletes will be prescribed to do a DB or KB step up where the load may be held any way! For the single arm farmers carry the DB or KB can be switched with hands at any time during the 2:00 duration. The score today is the total amount of cals, lengths and reps done as a total sum.