15
Shoulder Press (1×6)
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.
Metcon (Time)
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Athletes will experience aerobic fatigue from double unders/wall balls with heavy core fatigue from toes to bar, . Find a pace that can be maintained throughout rounds but won’t result in over resting between sets.
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Athletes will experience aerobic fatigue from double unders/wall balls with heavy core fatigue from toes to bar, . Find a pace that can be maintained throughout rounds but won’t result in over resting between sets.
Pacing will play key to success in this workout so advise athletes to stay steady off the start to help give a final push in the last round.