5/20/2019 - WORKOUT 1

Score Type:: Total Time

FOR TIME

180 Double Unders
60 KB Swing (53/35) performance|(35/26) fitness
40 Box Jump Over (24/20) 
20 Bar Muscle Up
40 Box Jump Over
60 KB Swing (53/35) performance|(35/26) fitness
180 Double Unders

25:00 Hard Cap

SCALING

DOUBLE UNDERS -- Athletes will want to scale the loading today. We don’t want to see them spend more than 3 minutes on the jump rope so they can practice their DUs in that time. Otherwise we can scale to 300 single unders.

KB SWINGS -- We can lower the load on the KB swings to allow for 15 unbroken sets. We can also take down the volume for newer athletes to 45 or 50 swings. If the athlete cannot go overhead they can sub for russian swings

BOX JUMPS -- the athlete can sub for a step up if they cannot jump today. If they are newer scale the load to 25 or 30 reps.

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Long duration workout today. The volume is high with jump rope, . Athletes do not want to get caught up so scaling movement and volume will be key. Breaking up sets early on in the workout will be the smartest approach. The jump rope we want a loose grip and actually break up the sets. The KB we are going to want to put to give the hands a break. Your fast athletes should be looking to finish in 18 minutes or less.
5/20/2019 - STAK Session 1

Score Type:: Rounds and Reps

Every 8 min x 5 rounds:
400 m run
10 Burpee
10 Dual db Push Press
400 m run
10 D-ball Squats
10 American Swings 
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Comments

Cesar Blanco

Cesar Blanco 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 20:55

David Goodman 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 24:57

Prajwal Kadariya

Prajwal Kadariya 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 24:35
Notes: 35#Kb

CJ Martini

CJ Martini 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 22:29

Kevin Kozak

Kevin Kozak 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 24:30

Lisa Kurek

Lisa Kurek 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 23:45

Clement Wan

Clement Wan 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 23:34

liel levy

liel levy 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 22:52

seth hasenour

seth hasenour 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 24:36

Paul Blacklock

Paul Blacklock 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 22:11

Thomas Lindholm

Thomas Lindholm 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 21:34

Nicole Green

Nicole Green 1 month, 4 weeks ago / Reply

5/20/2019 - WORKOUT 1: 18:57

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