Wednesday 180613

Darla holding a strong midline.

Context:  Competition – Pacing for a good score and going for ‘Rx’ on benchmarks.

Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 ‘halos’, 10 ring dips or ring push-ups, 15 jumping jacks

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 8 minutes working on pull up and bar muscle up progressions

Strength: none

Super Set: none

Metabolic Conditioning: “The Ghost“

6 rounds, 1 min per station

Row (calories)


Double Unders

Rest 1 min

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 350-700 reps, about 150 reps per round for men. Women: 250-600 reps, about 120 reps per round.

Compare to: February 15, 2018  BTWB – The Ghost

Coaching Tips: Even if you cannot do more than one double under at a time, consider doing this one at the ‘Performance’ (Rx) level for record keeping purposes. Make sure you get set up on the rower during the rest inerval each round. If you aren’t great at rowing and you want more burpees, start getting off before the minute is up (the same thing goes for double unders). Make sure you are using your wrists for the DUs to save your shoulders for the burpees later on.

Optional ‘Cash Out’ or Hypertrophy: none

By |2018-06-13T11:37:55+00:00June 12th, 2018|Uncategorized, Workout of the Day|