Wednesday 4.19.2023

*Coach's Notes:

Today’s workout has two parts: overhead strength/stability, then cyclical conditioning.

For the Split Jerks on “Performance,” we have taken out the pauses in the dip and catch. This should allow you to go a bit heavier, but keep the focus on footwork and speed.

On the conditioning, the goal is to have at least 45 seconds of rest between intervals. There are only three sets, so try and push the pace here! If you don’t have Double-Unders yet, you can substitute lateral hops over a line or small object (like a dumbbell), or perform Mountain Climbers. Whatever you choose, you should be able to complete these reps in under 60 seconds (give or take).

“FITNESS”

A. Three or four sets of:
Crossbody Uneven Carry x 30 seconds each side
(hold a heavy DB or KB at your side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry; switch arms after 30 seconds)
Rest 30 seconds
Elbows to High Plank x 8-12 reps (slow and controlled)
Rest 30 seconds
Tall Kneeling Band Pull Aparts x 12-15 reps
Rest 30 seconds

B. Every 6 minutes, for 18 minutes (3 sets):
400 Meter Run
60 Double-Unders
20/15 Calorie Echo Bike

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

No more pauses -- just straight singles here on the Split Jerk. Use the first 4-5 sets to build to something in the 85% range (or 8/10 RPE), and perform the remainder of your reps here, focusing on perfect footwork and balance.

B. Every 6 minutes, for 18 minutes (3 sets):
400 Meter Run
60 Double-Unders
20/15 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible