Daily training
2024-02-17
Mindset
Not A Dress Rehearsal
"Highball"22 min
5 Rounds For Time:
800/720 Meter Bike Erg
50-40-30-20-10 Wallballs 20 / 14 lb(10'/9')
3 Rope Climbs (15')
Time Cap: 22 Minutes
Stimulus
- Overview: Big conditioning piece with descending reps of wallballs. Classic triplet for us, where you want to lean into the bigger sets of wallballs at the beginning knowing you can push the smaller upcoming sets. Rope climbs will be a test for those legs and arms under fatigue today.
- Bike: About 1:30 of work.
- Rope climbs: About 1:30 or less of work.
- Wallballs: Athletes should be able to perform sets of 10 minimum during all rounds of the workout.
- Score: Time to complete work.
Strategy
- Athletes should aim to control their breathing from the beginning today to be able to push their pace in the last 2-3 rounds with smaller wallball sets.
- Find consistent pace and rest between rope climbs to allow you to keep moving without failing any reps.
Substitutions
800/720 METER BIKE
- Reduce Distance
- 1:30 Time Cap
- 400/360m Row
- 360/320m Ski
- 360m Run
- 270m Air Run
WALLBALLS
- Reduce Reps/Loading/Target
- Single Dumbbell Thrusters
- Empty Barbell Thrusters
- 75/60/45/30/15 Air Squats
Movement prep
1 Round:
250 Meter Bike Erg
10 Wallballs
1 Rope Climb