April 18, 2020

Day #37 – “Froggin”

By phy6

“Froggin”

Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run

STIMULUS

DESCRIPTION

  • Rounds begin every 5 minutes in this simple bodyweight interval workout
  • You’ll complete the three stations for time and rest whatever time remains until the next round begins
  • Rounds begin on the 0-5-10-15-20
  • Record your time following the second 200 meter run
  • Your score is the slowest of the 5 rounds
  • We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

MODIFICATIONS

RUN

  • 250 Meter Row or Ski
  • 500 Meter Bike Erg
  • 20/14 Calorie Schwinn Bike
  • 12/9 Calorie Assault or Echo Bike
  • 30 Box Jumps
  • 50 High Knees In Place*

*Knees should reach up above the hip crease. Each knee up counts as one, so 25/25 per side

WARM-UP

8 Minutes For Quality:

10 Frog Jumps Video
200 Meter Run
5 Inchworm to Push-ups Video


“Sandpaper” (No Equipment Version)

AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops

Continue to Add (2) Reps to Odd Object Movements Per Round

STIMULUS

DESCRIPTION

  • In this 12 minute workout, the reps on the odd object movements will climb by 2 each round
  • The line hop reps will stay static at 30
  • Your score total is total reps accumulated over the 12 minutes
  • Use the following cheat sheet for scoring:
    • Finish 2’s: 34
    • Finish 4’s: 72
    • Finish 6’s: 114
    • Finish 8’s: 160
    • Finish 10’s: 210
    • Finish 12’s: 264
    • Finish 14’s: 322
    • Finish 16’s: 384
  • Stop at the shoulder on the clean before driving the object overhead in the jerk
  • Over and back = 1 line hop

MOVEMENT VIDEOS

Odd-Object Clean and Jerks
Odd-Object Thrusters Video

MODIFICATIONS

LINE HOPS

  • Reduce Reps
  • 30 Double Unders
  • 30 Second of Double Under Practice
  • 45 Single Unders

WARM-UP

2-3 Sets

15 Double Unders or Line hops
15 Glute Bridges Video
15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans
10 Odd-Object Strict Press

Work up in weight each set