COMPETE – 23.01.29

WARM-UP

2 sets:

50 single-unders

15 air squats

10 alternating plank reach-throughs

2 sets:

:30 double-unders

10 burpees

2 sets:

30 double-unders

5 push-ups to down dog

NOTES

Progressive full-body warm-up.

Use the first 2 sets to get the body used to moving and take it slow.

The middle 2 sets should be performed at a smoother pace, but with your heart rate slightly elevated.

The final 2 sets are a primer for the workout. Perform these at workout speed to get your body prepared for the intensity.

5 rounds for time:?

75 double-unders

25 push-ups

NOTES

Stimulus & Goals

11:00-15:00.

Keep double-unders to 1:30 or less.

Complete push-ups in 3 sets or less.

SKI BURPEE

On a 20:00 clock:

5 sets for reps:

0:00-2:00:

250-m ski

Max burpees

2:00-4:00:

Rest

NOTES

Stimulus & Goals

Push for one more rep in each interval.

Keep ski to 1:00 or less.

15-25 burpees per set.

ACCESSORY - I

For time:

800-m sled drag (25/45 lb)

NOTES

In Accessory – I, attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!

STRETCHING

1 set:

1:00 lacrosse ball calf mash/side

1:00 calf stretch/side