General Warm Up (5-11)
:30 Row
:30 Seal jack
:30 Bike
:30 Ground to overhead (no weight)
3 rounds
Specific Warm Up (12-24)
5 KB Deadlift
10 KB RDL (posterior stretch/ awareness)
3×5 Each leg single + single arm RDL (unilateral balance and extra strength work)
5 Russian KB Swing (lighter than RX)
5-10 Russian KB Swing at Workout load
Then:
Primer round
6/4 Cal Row
6/4 Cal Bike
7 KB Swing
RXConditioning (26-56)
Every 3:00 x 10
12/9 Cal Row
12/9 Cal Bike
15 Russian KB Swing (70/53lb.)
*Today’s workout won’t provide much space for recovery. It is designed to leave a minimum of :20-:30 rest and some will have the fitness to push through hard and aggressive. Sustainability is important, it will seem doable and possibly be misleading through 5-6 rounds. Athletes today should remain focused on a pace on the ergs that gets them where they need to be to keep swings unbroken and provide adequate recovery/ transition time to next round.
*Score each interval and log total seconds. Today, we math.
Intermediate: 10/7 Cals, 53/35lb.
Baseline: 8/5 Cals, 25/15lb.
(57-60)
1:00 pancake
1:00 coach stretch each leg
(0-5)
Today we go long, with a little rest sprinkled in. We’ve worked in fixed time domains recently, but today the work will become more tight if consistency isn’t present as we advance through the rounds. In the warm up, find a pace that will allow you to advance with the caloric output you choose to give you enough time on the swings to provide :30 rest on each round at minimum.