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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ATHLETE GOAL – Conservative fast pace to give you time to get through the muscle ups and finish in the time cap.

COACH FOCUS – Get athletes warm by reviewing the movements but spending the teaching time for the bar muscle ups.

TOTAL TIME – We have a 25 minute workout today, which gives everyone plenty of time to work on their bar muscle ups
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.

Comments

Cesar Blanco

Cesar Blanco 1 day, 3 hours ago / Reply

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

David Goodman 1 day, 3 hours ago / Reply

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

Prajwal Kadariya

Prajwal Kadariya 1 day, 3 hours ago / Reply

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

CJ Martini

CJ Martini 1 day, 4 hours ago / Reply

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

Kevin Kozak

Kevin Kozak 1 day, 15 hours ago / Reply

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

Lisa Kurek

Lisa Kurek 1 day, 15 hours ago / Reply

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

Clement Wan

Clement Wan 1 day, 15 hours ago / Reply

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

liel levy

liel levy 1 day, 15 hours ago / Reply

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

seth hasenour

seth hasenour 1 day, 16 hours ago / Reply

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

Paul Blacklock

Paul Blacklock 1 day, 16 hours ago / Reply

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

Thomas Lindholm

Thomas Lindholm 1 day, 16 hours ago / Reply

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

Nicole Green

Nicole Green 1 day, 16 hours ago / Reply

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

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