2020/12/02

General Warm-Up
Warm-up
2 Rounds
1:00 Single unders
10/10 Bulgarian split squats, slow
20 Plank walk-ups
0:30/0:30 Banded supine hamstring stretch

Skill and Build Up
Warm-up
Deadlift Progression (~5:00)
(3 Step)
*With an empty barbell, complete 2 rounds of:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build-up (~7:00)
3 Rounds
3 Deadlifts
5 Walking lunges
10 Double unders
*Increase the load on the deadlift and the length of the lunge step each round.

Metcon
Metcon (Time)
For time
75 Double unders
100ft Walking lunges
21 Deadlifts (225lbs/155lbs)
75 Double unders
100ft Walking lunges
15 Deadlifts (225lbs/155lbs)
75 Double unders
100ft Walking lunges
9 Deadlifts (225lbs/155lbs)
75 Double unders

Modifications
Double Unders
*Practice for 1:00-1:30 for each set.
*Complete 100 single unders.
* 100 Tight jumps, simulate a short fast single under jump with no rope and not arms.

Walking Lunges
*Reduce distance for consistency.

Deadlifts
*Reduce load to achieve 1-2 sets.

Dumbbells
Perform the workout as written with dumbbell deadlifts. If the dumbbells are light, perform 27 – 21 – 15 reps rounds of the deadlifts.

No Dumbbells
For time
75 Double unders
100ft Walking lunges
27 Bag sumo deadlift high pulls
75 Double unders
100ft Walking lunges
21 Bag sumo deadlift high pulls
75 Double unders
100ft Walking lunges
15 Bag sumo deadlift high pulls
75 Double unders

Notes
Any object can be used, but a 40lbs-50lbs bag is a great option for this workout.

Notes
This workout will be very demanding on the lower musculature. The double under volume is relatively high but spread out to make them manageable. Some athletes can strive for unbroken sets. The walking lunges will be relatively time-consuming but most athletes will be able to strive for a smooth and consistent pace. The deadlift load is moderate and should potentially allow for each set to be completed unbroken or with 1-2 very short rest breaks.

Cool Down / Mobility
Warm-up
2 Rounds NOT for time
1:00 Sit on heel with feet flat
*Exercise is in the „lower leg prep rountine“ video.
0:30/0:30 Pigeon stretch on floor

2 Rounds NOT for time
0:30/0:30 Side plank with reach through
30 Banded good mornings
*Bag good morning or air good mornings as needed.

Schreibe einen Kommentar