Saturday June 25th
22.06.25
INTENDED STIMULUS
Finish each movement in 2:00-3:00.
One partner works at a time while the other rests.
Athletes need to be able to complete 10 reps unbroken for each movement.
With the built-in rest breaks, cycle reps at a pace that would otherwise be unsustainable, but try to maintain for the duration of the workout.
RX
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (50/35 lb)
50 med ball sit-ups (20/14 lb)
50 wall-ball shots (20/14 lb) (10/11 ft)
– Use any machine available for the calories.
LEVEL 2
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (40/25 lb)
50 med ball sit-ups (20/14 lb)
50 wall-ball shots (20/14 lb) 10/9 ft)
– Use any machine available for the calories.
LEVEL 1
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (25/15 lb)
50 med ball sit-ups
50 wall-ball shots (10/6 lb) (10/9 ft)
– Use any machine available for the calories.
SKILL WORK
Rest, stretch, recover
STRETCHING
1:00 couch stretch/leg
1:00 foam roll upper back
WHITE BOARD BRIEF
Target rounds | 2-3 rounds
We’re kicking off the weekend with a high volume partner workout where one person works at a time.
All of these movements lend themselves to a steady pace with little rest. Pair that with splitting the work where one person rests while the other works and we have a recipe for short intervals across a long duration.
We want to see athletes tackle their reps with an aggressive pace and use the built in rest to recover. This can mean splitting the reps into 25-25 early on and then transitioning to smaller sets as fatigue begins to increase.
Ideally, we want partners to split the work 50/50, but 60/40 is alright if one partner is much fitter than the other. This will challenge both athletes to push the pace.
Each round should take about 2:00-3:00. If athletes can maintain this pace, they should do this workout as prescribed.
Today is a good today to play with a heavier dumbbell or medicine ball. Just make sure athletes can still do 10 reps at a time and meet the intended time domain for each movement.
