Saturday Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None

Strength: none

Super Set: none

Metabolic Conditioning: “Phineas and Ferb”

25 minute AMRAP (as many rounds as possible)

(with a partner, split as desired)

Row (Health: 1500m / Athletic*: 1800m / Performance: 2000m)

Then as many rounds as possible with the remaining time:

40 dumbbell power snatch (Health: 20lb / Athletic*: 30lb / Performance: 45), alternate hands and partners as desired

80′ dumbbell overhead walking lunge (same)

30 ring push-ups

30 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)

400m bumper plate farmer carry (Health: 15lb / Athletic*: 25lb / Performance: 45lb), one partner carries both plates, run together, switch off as desired

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

Scaling Guide: 2-3 rounds. 7-10 min for the row, then 8-9 min per round

Compare to: NEW WORKOUT!

Coaching Tips: Break the row up for fast sprints and short rests, but make sure you don’t waste time on transitions. Talk to your partner about how to break things up, and be ready to make changes on the fly. Avoid going to ‘failure’ on anything. If one partner is good at something, let them do more reps! Keep the back flat on dumbbell power snatches and make sure you are going all the way down on ring push-ups.

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