Saturday Workout of the Day

Saturday – June 17, 2017 – 170617

Context:   Competition

Mobility: Hip

Skill Practice Warm Up: None

Strength: none

Super Set: none

Metabolic Conditioning: “Mork and Mindy 2.0”

25 minute AMRAP (as many rounds as possible)

With a partner, divide work as needed (except on the 200m run)

100m Heavy Sled Push/Pull or Bear Hug Sandbag Carry

12 ‘heavy’ thrusters (Health: 55lb / Athletic: 75lb / Performance: 115lb)

14 chest-to-bar pull-ups (Health: 8 band assisted / Athletic: 8* / Performance: 14)

18 box step ups (Health: 12’ / Athletic*: 20” / Performance: 24”)

200m sprint (together)

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 4 sled pushes, 6 thrusters, 7 chest to bar, 9 box jumps, 200m run, 1 min rest

Scaling Guide: 4 – 7 rounds. Scale Up: 135/85lb thrusters

Compare to: NEW WORKOUT!

Coaching Tips: Talk with your partner ahead of time to determine who is going to do more (or less) of certain movements.  Do not just split the work down the middle.  Be ready to step in if they start to struggle or slow down, and don’t be afraid to ask for help if you need a break.  If you find yourselves both having to rest at the same time because you both are so tired, break it up into smaller sets!  There is no point in both of you standing around when you can do smaller sets with slightly shorter rests.

Optional ‘Cash Out’: none

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