8
Split Jerk (5×1 at a moderate weight)
Metcon (Time)
Midnight Train to Georgia
Rx 100 Synchro Hanging Knee Raises
Rx+100 Synchro Toes-to-bar
*Every time one person breaks, each partner performs a 50ft Dumbbell Overhead Walking Lunge (50/35) [alternate arms each round]
Rx 100 Synchro Hanging Knee Raises
Rx+100 Synchro Toes-to-bar
*Every time one person breaks, each partner performs a 50ft Dumbbell Overhead Walking Lunge (50/35) [alternate arms each round]
TARGET SCORE
Target time: 13-15 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent and strategic pacing on the Toes to Bar to complete in as few sets as possible without over resting. Athletes must communicate before the workout a few different options with realistic sets for both before starting. Otherwise, this workout will turn into a lot of lunge walking.
Target time: 13-15 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent and strategic pacing on the Toes to Bar to complete in as few sets as possible without over resting. Athletes must communicate before the workout a few different options with realistic sets for both before starting. Otherwise, this workout will turn into a lot of lunge walking.
Remind athletes how easy it is to over rest before and after the lunge. Try and keep each other motivated on pushing forward.
Individual option is the exact same reps.
– Athletes that performed this last week can work up to moderate weights with good form.
– New athletes, stay light and practice setting up into a proper landing position.