“Lost In Translation”
5 Rounds For Time:
40 Double Unders
30 Sit-ups
20 Push-ups
1,000/900 Meter Bike Erg
Time Cap: 30 Minutes
KG |
5 Rounds For Time:
30 Double-Under Crossovers
15 GHD Sit Ups
20 Push-ups
50' Double Dumbbell Walking Lunge*, @dumbbell(50/35)'s
*Hold Dumbbells at Sides
Time Cap: 30 Minutes
Big bodyweight and monostructural conditioning piece today, where the goal should be consistency across our rounds up until round 5, where we want to have some gas left to make a final push to the end. Picking where you're going to push and where you are going to pace yourself will be key.
Score | Time to complete work. Add 1s per rep not completed if time capped.
Double Unders | :40 or less.
Sit-ups | Less than 1:30 of work today
Push-ups | Up to 5 sets here today
Bike Erg | 2:15 or less.
Push Up Body Position
Maintain a straight line from head to heels.
Avoid sagging or piking at the hips.
Engage the core to keep the body stable.
DOUBLE UNDERS
Reduce Reps
60 Single Unders
Plate Hops
40 Reps of Singles & Doubles (Mix of Both)
120 Meters on Ski Erg
:30 Effort On Any Machine
SIT-UPS
Reduce Reps
Hollow Rocks
PUSH-UPS
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
1000/900M BIKE
Reduce Distance
2:00 Time Cap
500/450m Row
400/360m Ski
400m Run
2:00 Moderate Pace On Treadmill/Runner
25/20 Calorie Echo/Assault
Athletes should be paying attention to their breathing and trying to find places to recover it throughout their work. If we can keep our breathing in check, we will be able to push ourselves toward the end to keep pace or speed up.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 each
(9-21 minutes)
Bike | tell, show, do, check
Double Unders | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Work Capacity
15 Minutes For Quality:
50' Sled Push (RPE 4-5)
10 Shuttle Runs
150' Farmers Carry @dumbbell(50/35)'s
