OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate (Open/QuarterFInals: Perform after the strength)
2-3 Sets:
1:00 Jog
1:00 Ski
:30 Handstand Hold
3. Workout Prep
1 Set (at workout pace):
100m run
6/5 Calorie Ski
20’ Handstand walk
4 sets
300m run (together)
60/48 Calorie Ski (split as desired)
300m run (together)
6 wall walks (split as desired)
-Rest 3 minutes between sets-
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 10 minutes
STIMULUS and GOALS
How to Pace: STEADY! A lot of cardio here so just focus on keeping your paces and getting through the work.
How it should Feel: CARDIO! Because this is mainly just cardio be prepared to be breathing heavy more than anything.
WORKOUT STRATEGY & FLOW
Run: Think moderate-fast pace. Go with the pace that allows you to get to the other movements with minimal rest.
Bike Erg: We want fast intervals back and forth with your partner! We recommend going 15/12 back and forth to keep intensity up!
wall Walks: Go 1 for 1 here with your partner…keep a tight midline and active shoulders while breathing throughout the entire movement.
6 sets
300m run (together)
30/24 Calorie Ski (split as desired)
300m run
100’ Handstand walk
-Rest 3 minutes between sets-
Target Time Each Set: sub 6 minutes
Time Cap Each Set: 8 minutes
STIMULUS and GOALS
How to Pace: STEADY! A lot of cardio here so just focus on keeping your paces and getting through the work.
How it should Feel: CARDIO! Because this is mainly just cardio be prepared to be breathing heavy more than anything.
WORKOUT STRATEGY & FLOW
Run: Think moderate-fast pace. Go with the pace that allows you to get to the other movements with minimal rest.
Ski: Focus on nice clean pulls and not falling off your pace as the sets happen.
Handstand Walk: Focus on getting these done in nice big chunks. If you can’t keep 50ft sections think about scaling.
Use 40-50% of 1RM Clean and Jerk (or less)
STIMULUS and GOALS
We want you to use a weight you can complete for all smooth touch’n go reps! This is working on your barbell cycling capacity.
WORKOUT STRATEGY & FLOW
Power Clean and Jerks: Be smooth with each rep, and try to make each one look the same. Don’t rush or be in a hurry. Smooth is fast!
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 DB Snow Angel Raise @ light weight
15 GHD Hip Raise
10 DB Box Step-Ups (each side) @ moderate weight
-Rest 3 min b/t round-
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