3/19/2020: Sweat It Out

100m Run

10 HSPU*

10 Box Jump Overs (24/20)

200m Run

20 HSPU

20 Box Jump Overs

400m Run

30 HSPU

30 Box Jump Overs

600m Run

40 HSPU

40 Box Jump Overs

800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

*REPS, LOADING, VOLUME*... Run: Refer to Stimulus section for timeframes on the run- scale distances accordingly to maintain those timeframes. HSPU: athletes should be able to complete in quick sets of 5-10 reps at the beginning of this workout- scale the distance to the floor with 1 or 2 Abmats, or cut back the number or reps to something achievable for your athletes working on their Kipping HSPU. Box Jump Overs: The box height should be something automatic for athletes- choose a height accordingly.

*MOVEMENT ADJUSTMENTS*... Run: we can sub any monostructural movement that can be completed in the timeframes referenced in the Stimulus. HSPU: we can sub for Push Press as stated in the program, or we can sub Ring Row/ DB Bent Over Row if an athlete cannot Press today. Box Jump Over: we can sub Box Step Overs, or Air Squats if an athlete cannot jump today.

Option 2

AMRAP x 16 MINUTES*

20 Russian KBS

30 Mountain Climbers

10 American KBS

15 Sit-Ups

*Every 2:00 including at 3-2-1 go...Perform 30 Double-Unders or :20 Double-Under Practice (Score is Rounds + Reps)

***HOME VERSION***

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack

30 Mountain Climbers

10 Backpack Hang Snatch

5 Sit-Ups

*Every 2:00 including at 3-2-1 go...Perform 30 Toe Touches to Backpack (alternating fast feet) (Score is Rounds + Reps)