23
Metcon (2 Rounds for reps)
4 rounds
15 Double Dumbbell Cleans
15 Toes to Bar
15 Double Dumbbell Cleans
15 Toes to Bar
-Rest 5 minutes-
4 rounds
15 Dumbbell Front Squats
15 Handstand Push-ups
Rx+ (50/35) Rx (40/25)
Accessory
15 minutes to complete
Seated Box Jumps (4 sets of 5 reps)
From a seat (plate stack)
Hip crease below the knee
to the prescribed box height
Hip crease below the knee
to the prescribed box height
Hip Extensions (4 sets of 10-15 reps)
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 for each workout: 10 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes have a low volume on today’s workout which will allow them to push the pace. The additional 5 minute rest between workouts will allow for an appropriate amount of rest so a similar effort can be applied to the second metcon. Core fatigue from T2B will affect the athlete’s ability to keep core engaged during the clean and shoulder fatigue from previous workout will affect athlete’s overhead stability in the handstand push ups.
The goal should be to start with a semi-aggressive pace through the rounds and see if you can hold. It will go by faster than they think.