General Prep:
2 Sets: For Quality
1:00 Row
12 Alternating Box Step-Ups
10/10 Single Kettlebell Staggered Stand RDL
:15 Hollow Hold
20 Glute Bridges
Specific Prep:
10 Barbell Romanian Deadlift
5 Box Jumps
10 Deadlifts
3 box jumps
Then Build to Working Weights and Height
Strength
Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps
Level 2:
As prescribed
Level 1:
5 Deadlifts @ 55-60% + 5 Squat Jumps or Box Jumps Depending on the Athlete.
Masters 55+:
5 Deadlifts @ 55-60% + 5 Squat Jumps or Box Jumps Depending on the Athlete.
Workout
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg
Level 2:
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg
Level 1:
For Time:
Every 4:00 minutes x 3 Sets
250/200m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 35/18lb, 16/8kg
Masters 55+:
For Time:
Every 4:00 minutes x 3 Sets
250/200m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 44/26lb, 20/12kg
Time Domain: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Stimulus: Posterior Chain and Midline Conditioning
RPE: 7/10
Primary Objective: Complete each set in under 3:15
Secondary Objective: Unbroken Kettlebell Swings
Workout Strategy and Breakdown:
We should tackle each set on the rower at a hard fast pace as the Russian Kettlebell Swings and Abmat Sit-Ups should still be doable after hitting the rower hard. We will be looking to complete the row as close to 1:00 as possible, which will place us in the zone of 1:42-1:52/500m for men and 2:00-2:10/500m for women. We will then tackle the Russian Swings as a big unbroken set to create some overload in the grip and posterior chain before completing a quick set of 25 abmat sit-ups to finish off each set.
Movement Modifications:
Row: Sub out a Ski Erg or Bike Erg as primary sub’s today, but we can also sub 8 shuttle runs or a 200m run.
Russian Kettlebell Swing: First reduce the volume, then reduce the loading
Abmat Sit-Ups: Adjust volume as needed or otherwise move to a traditional crunch.