[1.] Warm Up

Perform 3 rounds of:

[200m/.13] Jog

[16] Ring Rows

[12] Seated Twists

[8] GHD Sit Ups

-Use moderate load, this is just a warm up.

[2.] Strength [load]

[5x5] Double Racked Step Ups [5 per leg]

*Set box height so that the athletes knee is at a 90 degree angle when their foot is on the box.

-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.

[3.] Work Capacity [time]

“Taz”

Perform 4 rounds for time of:

[24] Towel Swings [24kg/12kg]

[20,16,12,8] Pull Ups

-Scale loads and modify movement if required. Record time.

[4.] Finisher [reps]

Perform a Mikko Interval for MRP of:

Knees to Elbows-Sit Ups

*With a running clock perform maximum reps possible in the first 30 sec, rest 15 sec, max reps in 30 sec, rest 15 sec and so on for a total of 8 intervals [6 minutes]. 

-Modify movement if required. Record total reps.

Post comments, loads and times…

Rodrigo and Frankie

getting after some ring dips!