10/07/2020

4 SETS ON A 4:00 RUNNING CLOCK...

400m Run

20 Plate Ground to OH RX (45/35)|(35/25)

Max Overhead Plate Walking Lunges in Remaining Time

-No Rest b/t Sets-

POST-WORKOUT STRENGTH

4 SETS

1:00 Heavy Barbell Back Rack Hold (Athlete's Choice) OR...

4 SETS 1:00 Heavy Sled Push (Athlete's Choice)

-Rest 1:00 b/t Sets- (Score is Weight)

SCALING *Reps, Loading, Volume*… Run -- We are looking for our athletes to keep a consistent 400m Run pace, taking under 2:00 for our fittest, and no more than 2:45 for the rest of our athletes. We can scale the distance and have athletes run for 2:00 and however far they get is great! Plate G2OH -- Athletes should go unbroken, or break these into no more than 2 sets. Athletes can scale the weight to something they can hold onto, or for our newer or more deconditioned athletes, we can cut back the reps to something they can hold onto for an unbroken set. OH Lunges -- We are looking for athletes to be able to hold onto the Lunge and the weight overhead for :30-:45 before putting the plate down. We can scale the load down to allow for this, or we could even take the plate out and allow athletes to move without it!

*Movement Adjustments*... Run -- Any monostructural movement works well as a sub for the run here: Bike (30/25 cal), Row (500m). Plate G2OH -- We can substitute a Plate Push Press if an athlete cannot hinge today, or we can sub a Russian KB Swing if an athlete cannot go overhead today. OH Lunges -- A Front Rack Lunge can be used as a modification for any athletes unable to go overhead, or we can sub a Goblet Squat if an athlete cannot Lunge.