Friday May 13th

Today is your lucky day, Friday the 13th and the Aprils Drool Day Retest
3:00 Machine of Choice
-Then- AMRAP 3:00
20 Lateral Line Hops 10 Walking Lunges
5 Box Jump Overs

Retest April Drools Day last done April 8th
5 Rounds
21 Lateral Burpees Over Rower (or a bar if you are using ski erg or running)
21 Box Jump Overs 24/20″
Row ski or run 600/500
32 minute cap

4 Rounds
21 Burpees
21 Box Jump Overs 20/16″
Row 500/400m
32 minute cap

Feel: Cardio Pacing: Sustain
Target Score: 24-30 Minutes Firebreather Score: Sub-22 Minutes
–  Burpees: Should not exceed 2 minutes in any round, but should only be scaled for highly de-conditioned
–  BJO: Should not exceed 2 minutes to complete in any round, or box height and/or reps should be
reduced. Use Open standard requiring a step-down. Reduce box height before reps.

Coach Focus: 32 minute cap on the workout (although most should finish in under 30) means the warm up focus should be on getting blood-flow and getting right to work. Today’s cardio test will take most athletes between 24 and 30 minutes, with 30 minutes (6 minutes per round) being the longer end. This is intended to be a highly accessible workout where most athletes can do this as prescribed. Athletes will benefit from using any machine, however skiing should be reserved for athletes who are familiar with the machine and can maintain a steady pace, otherwise run or row. Athletes not using a rower should perform lateral burpees over a loaded barbell.
Additional Notes/Resources: N/A
Stimulus: Stamina Rest: As Prescribed Target Score: N/A
Firebreather Score: N/A Scaling:
–  Ring Dip: Banded Ring Dips, Ring Push Ups, or Ring Supports (:05-:20/round)
Coach Focus: Creating the stability and strength to perform a ring dip starts with practice. There is a large neurological component to a ring dip (mind-muscle connection) so most athletes should start by performing a ring support before “graduating” to the ring push up or banded ring dip. Stability must be there to avoid an unnecessary injury.
Additional Notes: N/A