2024-09-12

• Athletes should aim to hit the prescribed percentages across these sets.
• Barbell should come from a rack and reps should be unbroken.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Loads used for working sets.

• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to 75%.

• Overview: Running and some gymnastics volume work is on the menu today. While it will be tempting to rest for long periods before getting to work inside, we should be looking at this as an opportunity to test our movements under a little fatigue and out of breath while also holding some larger sets.
• Run: 1:15 or less today. The run is an opportunity to shake out the arms and try to keep our breathing under control.
• Toes to Bar: We should be able to hold sets of 10 or more with whatever modification we choose today.
• Push-ups: Also aiming to hold sets of 10 or more reps each time.
• Score: Total reps accumulated of both movements.

• Athletes that are working on these movements should choose modifications that allow them to maintain their 10+ rep volume each time they come back from their run. Time under tension builds strength, performing low volume or questionable standard reps will not get you where you are trying to go.
• Runs can be a pacer/recovery movement for less rounds to allow us to hit some really big sets or we can try to push the pace on the runs in order to accumulate reps across more rounds. The choice here is yours.
• Try to stay relaxed through the upper body/arms and slow your breathing pace a bit during the runs. While we aren't sprinting, we should aim to stay consistent throughout the workout today and keep the runs to a reasonable time frame or modify as needed.

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 200/180m Ski
• 500/450m Bike
• 12/10 Calorie Assault/Echo
• 1:00 Effort on Air Runner/Treadmill

TOES TO BAR

• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

PUSH-UPS

• Hand Release Push-Ups
• Box/Bench/AbMat Target Push-Ups
• Dumbbell Bench Press/Floor Press

1 Round:
100m Run
4 Toes to Bar
100m Run
4 Push-ups