12/31/2020

BENCHMARK WORKOUT

"BALL DROP"

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats RX (20/14) CFC1 (14/10)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

(Score is Rounds + Reps of the 8min Efforts)

COOL DOWN

FOR RECOVERY

2:00 Walk & Shake Legs

2:00 EZ Bike

2:00 Foam Roll

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Cal Bike -- This has the potential to reach the critical drop-off point really early if we don’t manage our athletes’ output

from the get-go! We are looking for athletes to move at around 80% on the bike here, taking around 1:00-1:15 each round.

We can adjust the volume to allow for this time frame.

WB Front Squat -- These should be a consistent, steady pace to give athletes time to recover each round. We are looking

for these to be done unbroken each round, so we want to ensure our athletes are set up with the appropriate Wall Ball

weight to allow for this- we can always adjust to make it lighter if needed!

WB Squat Hold -- A max 3:00 hold is a doozy! Some of your athletes can definitely do it, while some of your athletes are

definitely going to break it up. We want to make sure that athletes are only breaking this up 1-2 times, which will also

control the volume on the Push-Ups. Push-Ups should only be taking :20 max, so we can also adjust that number if

needed!

*Movement Adjustments*...

Cal Bike -- If equipment is a constraint, we can utilize rowers (20/15 Cal) or running (200-300m) today!

WB Front Squat -- If we have any athletes that cannot Squat today, we can adjust this to Wall Ball Lunges (22 total), or a

Wall Ball Deadlift (21).

WB Squat Hold -- If this position is too compromising for any of your athletes, we can utilize a Wall Sit here!