10.8
Metcon (2 Rounds for reps)
2 Sets
500/400m Row
100 Double Unders
20 Kettlebell Swings (1.5/1)
15 Burpee Pull-Ups
20 Kettlebell Swings (1.5/1)
100 Double Unders
500/400m Row
-rest 5 Minutes b/t sets-
500/400m Row
100 Double Unders
20 Kettlebell Swings (1.5/1)
15 Burpee Pull-Ups
20 Kettlebell Swings (1.5/1)
100 Double Unders
500/400m Row
-rest 5 Minutes b/t sets-
Standing Single Arm DB Shoulder Press (4 sets: 10 reps (each side))
Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.
*Build to a moderate weight, stay the same or build across sets
GHD Hip Raise (5 sets: 20 reps; unloaded or holding a plate or DB)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Time cap each set: 12 minutes
Stimulus is moderate intensity and steady pacing. Athletes have 2 sets of this workout and should aim to get similar times across sets or get slightly faster on the second set. A 5 minute rest time between rounds will allow athletes to be adequately recovered for their attempt in the 2nd set.
A lot of grip in the workout so make sure to have the chalk buckets out and athletes are rolling/stretching their forearms out during the rest.