tuesday, dec 6
"You Are Correct"
FT: Row Calories, Handstand Walks, and Toes-to-bars
For time:
25/20 Row Calories
Handstand Walk, 50 ft
15 Toes-to-bars
50/40 Row Calories
Handstand Walk, 100 ft
30 Toes-to-bars
50/40 Row Calories
Handstand Walk, 50 ft
15 Toes-to-bars
25/20 Row Calories
Athlete Instructions
Time domain: 16-22 mins
Time cap: 25 mins
Notes
Keep the rower at a steady state pace around 5 km with the goal of being able to keep consistent quick transitions off the rower into the Handstand Walk. The 25/20 row calories should take about 75 secs and the 50/40 calories should be done in under 3 mins. As we move into the handstand walk we are looking for consistency with 25 ft segments. For athletes not as proficient in the handstand walk, try to tackle 10-15 ft at a time and just work on chipping away here. For the toes-to-bars we are looking at holding sets in the 5-10 rep range so find a scaling modification that will allow you to hit consistent sets here.
L2: For time:
20/16 Row Calories
Handstand Walk, 50 ft
15 Knees-to-elbows
40/32 Row Calories
Handstand Walk, 100 ft
30 Knees-to-elbows
40/32 Row Calories
Handstand Walk, 50 ft
15 Knees-to-elbows
20/16 Row Calories
L1: For time:
20/16 Row Calories
5 Wall Walks
25 AbMat Sit-ups
40/32 Row Calories
10 Wall Walks
50 AbMat Sit-ups
40/32 Row Calories
5 Wall Walks
25 AbMat Sit-ups
20/16 Row Calories