9.10 – Road Trip

9.10 – Road Trip
9.10 – Road Trip

Muscle Group:

Categories:

Equipment:

Today’s feature team is “Bonnie and Cylde” or Andy and Irene Kwortek. Irene was a goody two shoes from Austrailia, Andy was the head T-Bird from Rydell High. However when the two met up during the summer, they fell in love. But when the summer ends, the two think they’ll never see each other again. However they’re both wrong, Irene and her parents have moved to America and she is now attending Andy’s school. When the two discover that they attend the same school, there is a lot of debate over whether they can still be together since it’s uncool for Andy to be in love with a goody goody like Irene. However the two, against all odds, manage to stay together. Then graduation comes and Irene changed in a way no one expected. That was back in 1958 and they are still happily married today!!

GYMNASTIC STRENGTH
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached

STIMULUS
Working strict pressing and pulling in this ascending rep gymnastics piece
Continue to add 1 rep to each movement on each round until the 6 minutes is up

STRATEGY
The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds
The goal is to break the higher sets into a way that allows you to continue moving as much as possible
Start breaking the movements into 2 or even 3 sets early to prevent burnout
Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline

SUBSTITUTIONS
Strict Pull-ups
Banded Pull-ups
Ring Rows

Strict Handstand Push-ups
Double Dumbbell Strict Press
Handstand Push-ups with Feet on Box
3 Push-ups

WOD
“Road Trip”
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

STIMULUS
Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh
Within the workout, this should be a weight that you can complete with 1 break max
This workout should take somewhere between 15-20 minutes to complete

STRATEGY
Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you’d stop moving
If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
As far as overall round pacing, think of the 5-round workout as follow:
Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
Round 5: Finish strong, looking to make this your best round of all 5

SUBSTITUTIONS
Runs
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault or Echo Bike

Double Unders
Reduce Reps
1 Minute of Practice
80 Single Under

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