Tuesday

 

WORKOUT OF THE DAY

BEYOND RXD

GHD Annie
50-40-30-20-10
Double Unders
GHD Situps

Rest 3min

10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m

RXD

Annie
50-40-30-20-10
Double Unders
Situps

Rest 3min

10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m

FITNESS

60-50-40-30-20
Single Jumps
40-30-20-10-5
Situps

Rest 3min

10-15-20-25-30
Wall Ball
Run 200m

 

WORKOUT BRIEF 

We will cap Annie at 10min. If you aren’t done within that time, move on to the next part of the workout since it will take up most of the time. We put Annie first so that if you want to use it as a Benchmark test, you can. Dont try to game it and go easy on Annie — it should be done as hard as you can. You get a 3min rest before you need to go again

Beyond Rxd: It is a total of 150 GHD Situps. That is an aggressive amount. Scale it down to 100 for those who haven’t done that many reps in a workout before. If you don’t have GHD’s, sub in a weighted Situp with a DB or MB. If you want to scale the Wall Ball height up a little higher than usual, do that. Otherwise 150 Wall Ball at regular height will probably be a good challenge in itself.

Rxd: For those who are between getting Double Unders proficiently and just being able to do them, you can either scale the Double Under reps down to 40-30-20-10-5, or  count your attempts. So even if you mess up, it still counts as a rep.

The Wall Ball is going to take majority of the workout time, challenge yourself and try get big sets in every time they pick up the ball. Aim for at least 10 per set. Regular height on the Wall Ball. Scale the load as needed. The run today is really just a mini break between the Wall Ball, most will want to jog it, PUSH THE RUNS.

Fitness: We have used Single Unders for today’s jumping. If you can’t jump, use fast step ups on a low box or plate instead. Cut the reps down by half. We scaled the Situp reps so they can get through the Workout at a similar speed to the majority of the athletes.

Scale the Wall Ball weight as needed and the height as needed too. We kept the run at 200m.

 

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 20 minutes

4 rounds for time:
1,000m Row
Rest 1:30 between efforts

NOTE: Goal is to hold a fast, consistent pace across the 4 intervals. Try to finish each interval within 3 seconds of each other.