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DESCRIPTION

TRUCTURE: “FREDDY GOES SURFING” Is a two part workout: Part 1 is a CompTrain Classic “Freddy Krueger” and Part 2 another classic “Surfer on Acid”

STIMULUS: Today’s workout is a** threshold workout. These two workouts separately are sprints! Today they are back to back and athletes should pace accordingly in Part 1. **STRATEGY: Athletes should aim to finish Part 1 in under 7:00 and Part 2 in under 13:00

SCALING: Athletes should choose a kettlebell weight they can aim for unbroken sets of Kettlebell Swings during the workout. Athletes should choose a run distance they can complete in 2:00.

SCORING: Time it takes to complete the workout. Athletes should finish in 15- 20 minutes

EFFICIENCY TIPS

“FREDDY GOES SURFING”

-Part 1 of the workout athletes should shoot for big sets on the Kettlebell Swings and pace the burpees

-Part 2 athletes can choose the Run or Burpees as their “PUSH” movement and the other as their “PACE” movement

WORKOUT

“Freddy Goes Surfing” (Time)

“FREDDY GOES SURFING”

21-15-9:

Kettlebell Swings

Burpees

Directly Into…

3 Rounds For Time:

400 Meter Run

21 Burpees

*Score = Time

22 Min Time Cap

Subs

500/400m Row or 1000m Bike

RX+-70/53#

RX-53/35#

50-59-35/26#

60+-26/18#.200m Run

Basics-12-9-6 then 200m Run/Row and 10 Burpees