15
Strength
15 minutes to complete
DB Windmill (3×8 each arm)
emphasizes improving strength and stability in the obliques (sides of the torso), glutes, and shoulders.
Superset With
3 sets of 20 Mason Twists
Metcon (3 Rounds for reps)
3 sets
30 Hang Squat Cleans (75/55)
100 Double Unders
30 30 V-Ups
-Rest 2 Minutes between sets-
30 Hang Squat Cleans (75/55)
100 Double Unders
30 30 V-Ups
-Rest 2 Minutes between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
STIMULUS and GOALS
Stimulus is moderate pacing throughout sets with the goal of achieving a similar score for each set. The first set should be used as a pace setting set that the following sets will be based off of. Intensity needs to stay moderate and athletes should focus on hitting planned sets early on to avoid spiking the heart rate right off the back.
Time cap each set: 6 minutes
STIMULUS and GOALS
Stimulus is moderate pacing throughout sets with the goal of achieving a similar score for each set. The first set should be used as a pace setting set that the following sets will be based off of. Intensity needs to stay moderate and athletes should focus on hitting planned sets early on to avoid spiking the heart rate right off the back.
The focus of this workout for athletes should be finding a steady breathing pattern early on throw the Hang Squat Cleans because the double unders get the fire roaring right after.