Public Whiteboard

Components

Weighted Pull Ups

"Fast Break"

Settings

Workout

06/20/2022

“Culture eats strategy for breakfast.” - Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything. The same mindset is true for us as athletes. We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart. Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Weighted Pull Ups (5 Rounds for weight)

Weighted Pull-Up

For Total Load:
5 Sets of 4

- Use a belt or squeeze a dumbbell between the thighs or feet.

- The idea here is to choose heavy loads across.

- If you cannot an unbroken set of 4 strict pull-ups with any weight, complete 5 x 4 reps with bands.

- Score: Enter loading for each set. Overall score with be the sum total of these weights.

Prep
10 Scap Retractions
5 Kip Swings
1-3 Strict Pul-Ups

"Fast Break" (Time)

10 Rounds For Time:

15/12 Calorie Row

15 Wallballs MRx (14/10) Rx (20/14)

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Rest 1 Minute Between Rounds

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Time Cap: 30 Minutes

Scoring

Score | Total time to complete work, including rest. Add 1s per rep not completed if we are time capped.

Modifications

5/12 CALORIE ROW

Reduce Reps
15/12 Calorie Bike Erg
12/9 Calorie Echo/Assault
12/9 Calorie Ski
200m Run
15 x 10m Shuttle Runs

Stimulus

Athletes should plan to push the pace each round knowing there is a minute of rest between each round. That being said, we should also be aiming for consistency! Find a hard pace on the rower that is repeatable and allows us to stay within :05-:10 each round. Hang onto that wallball!

Movements

Row | Should be completed in 1:00 or less

Wallballs | Should be completed in 1:00 or less

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‍WALLBALLS

Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
22 Air Squats

- Conditioning Category: Threshold

- This will be a workout we repeat. Be sure to log your score so we can link it next time around.

- Row: Should be completed in 1:00 or less.

- Wallballs: Should be completed in 1:00 or less.

- Score: Total time including rest.

- Let's make the wallballs the priority of this workout. We want to pus for unbroken sets or 1 break at MOST on these each round.

- We can decide our pace on the row based off our wallball capacity. If you are working on your wallballs, let's row a little slower. If wallballs are your jam, let's push ourselves on the row a bit.

- During your rest periods, really work to slow down your breathing with some deep breaths. Slowing the breath will help slow the heart rate.

Prep
Practice Rounds:
8/6 Cal Row
8 Wallballs

Rest 30s
4/3 Cal Row
4 Wallballs

Modification
15/12 CALORIE ROW
- Reduce Cals
- 15/12 Cal Bike Erg
- 21/15 Cal Assault Bike,Echo Bike, or Air Run
- 12/9 Cal Ski
- 200m Run
- 15 x 10m Shuttle Runs

WALLBALLS
- Reduce Reps, Loading, or Target Height
- Single Dumbbell Thrusters

Whiteboard:

Monday, June 20, 2022

Male Clients