Workout Of the Day
Stimulus Of The Day
This workout builds overall conditioning and stamina.
Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round.
Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements.
Finish each set of KB swings in 2 sets or less.
Whiteboard Of the Day
In today’s workout we continue to keep the skill relatively low, but increase the volume and intensity. If needed, reduce the reps and loads to accommodate if you’re still recovering from Murph on Monday. Don’t push yourself to do something your body is not ready for.
This workout has a high rep count for each movement. Choose variations that allow you to perform large rep chunks and rest minimally when you do take to break. Focus on constant and consistent movement.
Today is a great day to practice double-unders in the workout. Spend no more than 1:00 accumulating as many double-unders as possible.
Practice using a heavier load with the KB. Maintain 20 reps in each round but limit the range of motion to chest or shoulder height if needed.
After the workout, we will spend time stretching and recovering. We have had a busy and strenuous first few days of the week. Take this time to work out any lingering soreness and recover before the back half of the week.
Metcon Of the Day
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)
Accessory Of the Day
GHD Back Extensions
30 reps
.png)
.png)
.png)
