Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Dampered Bench
Warm-up Sets & Reps building to a starting or intended working weight.
Climb weight (up or down) across each set as needed.
VS. 12:00
Complete as many rounds as possible of Rowing x maximal effort + best Bench Press weight possible per set.
Row 20/14kcal
Bench Press x 5-3-1-5-3-1…
*Continue working 5-3-1 for as many rounds as able, starting each with a maximal effort Kcal Row assignment.
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“A Doppleganger”
Complete as many Rounds/Reps as possible in 12:00 of
12 x Toes-to-Bar
12 x Bumper Plate Ground-to-Overhead (45/35lbs)
Max Reps x Double-unders
Notes: Scale to Hanging Knee Raises or Supine Leg Raises as needed for the Toes-to-Bar movement today. Scale weight on the bumper plate as needed. Double-under scaling will include goal rep rounds if max rep sets are likely to cap out at 15 Double-unders or less (ie. 30,21, or 15 reps assigned per round). Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
