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Components

Beast Accessory

Snap, Crackle, Pop

Settings

Workout

08/12/2022

“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault Are we sailing North on purpose, or is it because the wind is taking us that way? Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want. When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Beast Accessory (Time)

Beast Accessory

3 Sets of 12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. GHD Sit Ups

* After each round complete 2 Rope Climbs

- Reps should be completed unbroken for each of these movements. Athletes should choose weights/difficulty of each movement accordingly.

- Score: For Time. Any other notes you'd like to record can go in your notes.

Prep
BARBELL CURL
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-curl.mp4

BULGARIAN SPLIT SQUAT
https://ctstorageprod.blob.core.windows.net/videos-movements/bulgarian-split-squats.mp4

Modifications
BARBELL CURL
- Sub Dumbbells

BULGARIAN SPLIT SQUAT
- Sub Dumbbells
- Reverse Lunges
- Box Step-Ups

GHD
- Reduce Reps
- Any other Ab Movement

ROPE CLIMB
-Seated
-3 pull ups, 3 knees to chest=1 Rope Climb
-Ring Rows

Snap, Crackle, Pop (10 Rounds for time)

"Snap, Crackle, Pop"

On the 2:00 x 10 Rounds:
.5/.4 KM Bike Erg
30 Double Unders
10 Push Press

MRx: 75/45, Rx: 85/55, Rx+: 95/65

- Conditioning Category: Threshold

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

- Double Unders: Should be completed in 30s or less.

- Push Press: Should be completed in 20s or less. Loading should not exceed 60% or your 1RM push press. Barbell taken from the floor.

- Note: Athletes should be able to complete all the work each round with at least 10s of rest before beginning the next round. If you are going to run over, stop where you are at the 50s mark and get set for the next round.

- Score: Enter 10 sets of time. Overall score will be your slowest round.

- Bike with a slightly higher pace and aim to be in the 70-85 RPM range. Biking too fast can spike the heart rate quickly and make it difficult to maintain pacing.

- Be sure that your rope is set up close to your bike and laid out nicely to make for smooth transitions each round.

- Aim for unbroken sets of push presses.

Prep
100m Bike
15 Double Unders
5 Push Presses

Modifications
500/400 METER BIKE ERG
- 500/400m Assault or Echo Bike
- 200m Run
- 250/200m Row
- 200/150m Ski
- 150m Air Run

DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- 30s Effort On A Machine
- 30s Time Cap

PUSH PRESS
- Reduce Reps/Loading
- Dumbbell Push Presses

Whiteboard:

Friday, August 12, 2022

Male Clients