Focus is on the Strength today- athletes have the opportunity to choose their own adventure on the Bench Press. Build up over the course of 5 sets to a heavy set of 7 reps, OR build to a moderate-heavy weight and stay at that weight across 5 sets. Tempo on the Bent Over Row dictates the load today- the 1111 tempo simply means control throughout.
The Workout is meant to be all out right from the beginning. Bike should be a sprint, taking no more than 2:00 max each round (ideally :90). Sit-ups should be done unbroken every round, taking no more than :45. For an added challenge, if anyone chooses to accept it, Burpees can be performed to a plate or a target- this is not for the faint of heart! Athletes are shooting to finish in under 12:00, with your fittest athletes finishing in sub 9:00.
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks – Mountain Climbers
MOVT 2- Alt Groiners – Alt Lunges
2 ROUNDS: :30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups 5 Slow Push-Ups
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (Athlete Choice)
-Rest as Needed b/t Sets- (Score is Load for Bench)
3 ROUNDS FOR TIME
25/20 Cal Bike
*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.
EVERY 2:30 FOR 6 SETS
12 Backpack Clean & Jerk
12 Backpack Overhead Lunge
24 Mountain Climbers