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Friday

“If you fight for your limitations, you get to keep them.” - Jim Kwik Our harshest critic is in between our ears. We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough. Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on. Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Metcon

Day Dream (Time)

2 Rounds For Time:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (53/35)
30 Burpee Box Jump Overs (24"/20")

SUBS
ROW
70/50 Calorie Echo Bike, Assault Bike, or Bike Erg
70/50 Calorie Ski Erg
70/50 Calorie Air Runner
120/90 Calorie Schwinn Bike
1,200 Meter Run
1,000 Meter Trueform

DESCRIPTION
This beefy 2-round workout includes higher rep schemes while maintaining a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations
The name of the game today is staying focused as we chip away at these larger numbers
This conditioning piece is intended to be on the longer side
Your score today is the total time it takes to complete the 2 rounds
We expect the workout to take between 23-35 minutes to complete
WALLBALLS
Choose a weight that you are capable of completing for 50+ unbroken reps when fresh
Men throw to 10 feet
Women throw to 9 feet
KETTLEBELL SWINGS
Like the wallballs, this should also be a weight you could complete for 50+ unbroken reps when fresh
These are full swings, finishing with the arms perpendicular to the ground
BURPEE BOX JUMP OVERS
Burpee perpendicular to the box (no lateral burpees)
You can jump up or step up off the floor
Jump up to the box for "RX"
You do not have to stand to full extension on top of the box

Strategy

GENERAL
With a long workout containing high rep numbers, let's make it our goal today to stay laser-focused on the station we're on
Staying present and focused from one movement to the next will allow for the best score possible
Notice when your mind is wandering and look to bring it back to the next set, the next stroke, or the next rep
Two round workouts like this are perfect for evaluating your pacing
Look to hold a speed on the row/burpee box jump-overs and a break-up plan on the wallballs/swings that you see yourself being able to sustain or improve upon the second time around
Make a note of your time after the first round, as this will give you good feedback on your approach when the workout is finished
This feedback can be taken into future workouts to help you work smart and hard
While we're looking to simply find a rhythm on the rower and burpee box jump-overs, the weighted movements will very likely be broken up
See below for potential break-up plans for the wallballs and kettlebell swings
WALLBALLS
1 Set: 70
2 Sets: 35-35 or 40-30
3 Sets: 30-25-15
4 Sets: 20-20-15-15
5 Sets: 15-15-15-15-10
6 Sets: 15-15-10-10-10-10
7 Sets: 10-10-10-10-10-10-10
8 Sets: 10-10-10-10-8-8-7-7
9 Sets: 10-10-10-10-6-6-6-6-6
10 Sets: 7-7-7-7-7-7-7-7-7-7
KETTLEBELL SWINGS
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10
6 Sets: 10-10-8-8-7-7
7 Sets: 8-7-7-7-7-7-7

Strength

If time allows

Hang Clean