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  • MikeMega

201016

Warmup

3:00 of rope work. Take this time to practice Double Unders or do small sets of dubs to get the heart rate up.


Then…

3 Rounds Not For Time

10 PVC Deadlifts

10 PVC Strict Press

10 PVC Passovers

5 Air Squats w/5 sec pause at the bottom.

Garage(RX)

Weightlifting

5x5 Floor Press (As heavy as possible)

Metabolic Conditioning

10 min AMRAP

50 Double Unders

25 Sit-Ups

Minimal

Weightlifting

5x5 Floor Press (As heavy as possible)

Metabolic Conditioning

10 min AMRAP

50 Lateral Hops

25 Sit-Ups

Description

Weightlifting:

Warmup to a heavyweight that 5 reps are challenging. That last warmup set can be your 1st set of the 5x5. If you still need to add weight go ahead. The 5th set of the 5x5 should be very hard or not finished because you reached failure. That's ok. There's still a lot of benefit from those missed reps.

Metcon

At 3…2…1…Go! You will start with 50 Double Unders immediately followed by 25 Sit-Ups. That’s one round. Your score is the number of rounds and reps completed in the 10 minutes period.

Stimulus

The intended stimulus for this workout is an all out sprint. On these short workouts, we can really crank up the intensity with no regard for what happens after 10 minutes.

Scales and Mods

This being a sprint we would like you to scale the movements down to something that you can alot of reps consecutively with minimal breaks.

If you scale the Dubs to Single Unders do them at a 2 to 1 ratio. So that’s 100 per round. If you are doing Lateral Hops just do the prescribed amount of reps. 50.

Let's Get It!!!




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