Workout of the Day for 220102:
Complete as many rounds as possible in 20 min. of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb DBs ♂ 50-lb DBs
Post rounds completed to comments.
Compare to 191018.
Scaling:
Reduce the load and modify the movements in order to move at a consistent pace with minimal rest.
Intermediate Option:
Complete as many rounds as possible in 20 min. of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
Complete as many rounds as possible in 20 min. of:
4 dumbbell thrusters
6 hanging knee raises
24 single-unders
♀ 10-lb DBs ♂ 15-lb DBs
Comments on Workout Tips for 220102
Champions Club Scaling Notes
RANT
I'm posting this one on here because the comments are coming up out of synch for me (last August's section under the workout), as are the workouts, having to scroll to get to this one.
WORKOUT THEMES
Long and medium, pushing with skill and loss of connection, pulling from the hips with skill, jumping with elasticity and accuracy. Testing your jumping accuracy with a massive dose of intensity.
ASSUMED
I have the layout to be able to do these three movements in close proximity to each other.
MAIN DECISION
Do I want to keep the accuracy component of the double unders and risk losing intensity, or keep the elastic jumping/intensity and ditch the jump rope?
TECHNIQUE SCALE
Up the dumbbell thrusters and toes to bar to 12, cut the ROM on toes to bar, lower weight on thruster
CONSISTENCY SCALE
As listed, make the toes-to-bar strict, and the double unders have to be unbroken or start the entire round again.
INTENSITY SCALE
As is, sub plate jumps for the double unders
MY STUFF
Did yesterday's one with snatch and burpees. Did 2 separate 8-minute AMRAPs with a partner.
GENERAL FEAR LEVLE: 8
Workout Tips for 220102
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