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DESCRIPTION

STIMULUS

Time: Time for this workout can vary from ~19:00 to 23:00 minutes.

Category: Pacer

Goal: 20:00-21:00 minutes.

Score: Total time to complete the workout.


RUN

Average time for an 800m run should be about 4:00, and no longer than 5:00. If athletes will take longer, scale distance to 600m.

DOUBLE UNDER

150 Double Unders will take roughly 1:30 if the athlete goes unbroken. Allowing for tripping and fatigue, they should take no more than 3:00. Athletes can substitute 200 Single Unders.

BURPEE BOX JUMP OVER

50 Burpee Box Jump Overs should take roughly 5:00, allowing for moderate pace and continuous movement. If athletes cannot complete at least 7 per minute (~7:00 of work), scale volume to 40 reps or less.

EFFICIENCY TIPS

Knowing when to push and when to settle into a more comfortable pace will allow athletes to keep moving with minimal rest today. Have athletes pick one movement (run, dubs, or BBJO) to try to lean into, and the rest to lower the intensity on.

Cardio Bunnies can make the run a little more aggressive.

Double Under Ninjas can try to go unbroken!

Burpee Lovers can try to either pick up the pace on the box jump overs, OR see if they can start them immediately off the run and then go unbroken!

Whatever the athletes choose, advise them to stay focused throughout each movement – take things one at a time, and don’t wander off mid-set.

WOD

“Big Mac” (Time)

“BIG MAC”

For Time

800m Run

150 Double Unders (150 singles)

800m Run

50 Burpee Box Jump Overs

800m Run

Time Cap = 25:00

Subs

50/35 Cal Bike or 1000/900m Row

RX+-Same as RX

RX-24/20″

50-59-20/16″

60+-Step Ups

Basics-200m Runs, 75 Jump Ropes, 20 Burpee Box Step Overs