April 7, 2020

Day #26 – “Double Down”

By phy6

“Double Down”

For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run

STIMULUS

  • This big, longer chipper workout will challenge our metabolic conditioning
  • Let’s chip away at the double under and sit-ups movements in manageable chunks
  • A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
  • If we stay under control for the first half, we’ll be able to attack the second half
  • Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

  • 500m Row
  • 800m Bike Erg
  • 40/30 Cal AB

WARM-UP

8 Minutes Straight
1 Minute Row
1 Minute Glute Bridges Video

1 Minute Row
1:00 Hollow Rocks Video

1 Minute Row
1 Minute Glute Bridge Walkouts Video

1 Minute Row
1 Minute Sit-Ups


“Double Down” (No Equipment Version)

For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run

STIMULUS

  • This big, longer chipper workout will challenge our metabolic conditioning
  • Let’s chip away at the line hops and sit-ups movements in manageable chunks
  • A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
  • Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop
  • If we stay under control for the first half, we’ll be able to attack the second half
  • Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

  • 50-40-30-20-10 Box Jumps/Stair Jumps
  • 20 x 10m Shuttle Runs

WARM-UP

8 Minutes Straight
1 Minute line-Hops
1 Minute Glute Bridges Video

1 Minute line-hops
1:00 Hollow Rocks Video

1 Minute line-hops
1 Minute Glute Bridge Walkouts Video

1 Minute line-hops
1 Minute Sit-Ups