"Rhubarb"
5 Rounds For Time:
40 Sit-ups
30 Push-ups
20 Pull-ups
1k/900 Meter Bike Erg
Time Cap: 40 Minutes
AGE GROUP
13-15 & 55+ | Same as Class
4 Rounds:
1 Minute GHD Sit-ups
1 Minute Hand Release Push-ups
1 Minute Rope Climbs (15')
3 Minute Echo Bike Calories
Weight Vest: (20/14)
For this bodyweight workout, choose rep numbers or variations that allow you to complete each station in 2:00 or less. It's important to stick to this timeframe to hit the intended stimulus.
All Movements: Ensure you are hitting full range of motion for all reps of each movement.
Score: Time
Target Score: 25-40 Minutes
Stimulus: Lactate Threshold [RPE 5-6]
Full Range of Motion & Quality
Our focus today should be on quality throughout all our movements, rather than trying to complete them as fast as we can. Ensure athletes are choosing an appropriate rep count that allows them to hit time frames, while maintaining quality reps.
Sit Ups: Both hands touch the ground behind them, shoulders pass the hips at the top.
Push Ups: Chest touches the ground, arms fully lock out at the top. No worming or snaking!
Pull Ups: Chin finishes above the bar each rep.
There aren't many places to make up time in this workout beyond transitioning quickly. So be intentional as you move from movement to movement.
Any working set should remain crisp and have quality movement. Don't take any working set to failure. Take a break as soon as you experience a slow rep.
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
PUSH-UPS
Reduce Reps
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
1,000/900 METER BIKE
2:00 Time Cap
400/360m Row
300/270m Ski
1,000/900 Echo Bike
400m Run
2:00 Moderate Effort on Treadmill/Runner
30 Shuttle Runs (1 rep = 10m)
The bike should only take 2:00 today, so if athletes need to share start a second wave 3:00 or so minutes behind.
(0-3 minutes)
Whiteboard Brief
(3-8 minutes)
General Warm Up
(8-14 minutes)
Specific Movement Flow
N/A
(14-20 minutes)
Practice Round
Break
Workout adjustments if needed
(20-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Lactate Threshold
8 Minute Row Calories, 4 Minute Recovery Echo Bike
6 Minute Row Calories, 3 Minute Recovery Echo Bike
4 Minute Row Calories, 2 Minute Recovery Echo Bike
2 Minute Row Calories, 1 Minute Recovery Echo Bike
Row: [RPE 5-6]
Bike: [RPE 2-3]
MINDSET
Henry David Thoreau
"If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours."
Pursuing your dreams with confidence leads to unexpected success.
