"Hold Still"
5 Rounds For Time:
400 Meter Run
30 AbMat Sit-ups
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges (115/85)
Time Cap: 35 Minutes
KG | (52/38)
5 Rounds For Time:
400 Meter Run
30 V-ups
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges, @weight(155/105)
Time Cap: 35 Minutes
It's a hefty conditioning piece that packs a real punch for the lungs and midline. Our goal should be maintaining consistency across these rounds, so we have to decide which movements we're going to use to pace and where we want to make our push, that way our lungs have a chance to keep up!
Score | Time to complete work. Add 1s per rep if time capped.
Run | 2:15 or less here today.
AbMat Sit-ups | Aim for 1:00 or less
Lateral Barbell Burpees | 1:30 or less on these
Front Rack Reverse Lunges | Unbroken sets once we pick up the bar. These are about :30 or less of work
Elbows up In the Lunges
Athletes should try and keep a perfect front rack position as they do their lunges to ensure the chest stays up and they are moving safely.
400M RUN
Reduce Distance
2:15 Time Cap
500/450m Row
450/400m Ski
1000/900m Bike
300m Air Run
30/26Calorie Echo/Assault
SIT-UPS
Reduce Reps
Hollow Rocks
LATERAL BARBELL BURPEES
Reduce Reps
Regular Burpees
20/15 Calories On Any Machine
BARBELL FRONT RACK REVERSE LUNGE
Reduce/Remove Loading
Sub Forward Lunges
Sub Dumbbells (Front Rack or Suitcase)
Sub Kettlebells (Front Rack or Suitcase)
Sub Goblet Reverse Lunges
Shouldn't be much logistically that needs to be considered today.
Athletes will be better off having their own barbells since they will use it for burpees and lunges.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
Front Rack Lunge | tell, show, do, check
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Bulletproof Shoulders
2 Sets
30 Banded pull aparts
30 Supinated pull aparts
30 Banded face pulls
*Anchor band to rig for face pulls
