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DESCRIPTION

STIMULUS

This is a 12:00-18:00 workout

Category: Threshold!

Goal: Anywhere between 14 and 17 minutes is a great score for today.

Score: Total time required to complete the workout.

DOUBLE UNDER

100 Double Unders should take between 1:00 and 2:00

CHEST TO BAR PULL-UPS

20 Chest to Bar Pull-Ups should take between 1:00 and 2:00.

Chest to Bar ability may vary wildly but make sure athletes can complete 4+ reps every time they hop up to the bar if they are looking to do 20 reps every round.

SINGLE DUMBBELL BOX STEP-OVERS

30 Single Dumbbell Box Step-Overs should take between 1:30 and 2:00

Aim to complete them at a steady pace. Quick breaks with short rest periods are encouraged.

EFFICIENCY TIPS

Box Step-Overs are the gut check movement today. It’s easy to fall into a slow cadence on them, step away from the box or stand for a while at the top.

Holding yourself to a consistent speed will be the difference between moderate and high intensity. Play your own game, push your limits!

Manageable and planned sets on Chest to Bar Pull-Ups and Double Unders is also the name of the game, try to complete each movement in under 5 sets.

The faster you go the sooner your forearms will love you 😉 Have Fun!

“Best Foot Forward” (Time)

“BEST FOOT FORWARD”

3 Rounds For Time:

100 Double Unders (150 Singles)

20 Pull-ups

30 Single Dumbbell Box Step-overs

20 min Time Cap

RX+-50/35#, 24/20″ Chest to Bar

RX-35/20#, 24/20″

50-59-20/15#, 20/16″, Jumping PU

60+-15/10#, 16/11″, Ring Rows,100 Singles

Basics-50 Singles, 10 Ring Rows, 10 DB Step Overs