Tuesday, oct 11
“Shooter McGavin”
Each for distance: Row: 3x 3 mins Rest 1 min between efforts.
Athlete Instructions
Pacing
5 km pace
Notes
The goal today is to hold around 5 km pace for the intervals. The rest period allows for a brief reset, but the rest will feel less and less on each and every set here. Pick a pace you think you can hold for the duration of the 3 sets and attack the workout. If you end up hitting this second the pace should be a little more of a challenge to hold as the midline and grip will be under some fatigue.
Competitor/Level 2/Level 1
Prescribed
“Happy Gilmore”
Every 1 min for 9 mins: Double Unders and Toes-to-bars
Every 1 min for 9 mins do:
35 Double Unders
9 Toes-to-bars
Athlete Instructions
We are working on technical capacity here with the goal of finishing each set in 40-45 secs with a brief rest period before hitting the next minute. Ideally we are hitting unbroken sets of both the toes-to-bars and the double unders. Stay steady and work on good pattern development. If you hit this after the row it will definitely challenge the grip and core a lot more as we move through this.
Competitor: Every 1 min for 9 mins do:
50 Double Unders
11 Toes-to-bars
L2: Every 1 min for 9 mins do:
24 Double Unders
9 Knees-to-elbows
L1: Every 1 min for 9 mins do:
48 Single Unders
9 Ab Mat Sit-Ups