04/12/2021

30-30-20-20-10-10

Russian KB Swings RX (53/35) Scaled (35/26)

Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set "must be" Unbroken.

OPTIONAL FINISHER

ON A 5:00 RUNNING CLOCK...

Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups (Score is Time)

ADJUSTING

*Reps, Loading, Volume*...

KB Swings -- Load should allow for the athletes to complete the Round of 30 in 2-3 Sets, the Round of 20 in 1-2 Sets, and the Round of 10 unbroken.

Sit-Ups -- Athletes should be able to complete the Sit-Ups in 1-2 Sets or unbroken. Double Unders -- Athletes should be able to complete the Jump Rope in :30 or less. Adjusted Reps for deconditioned athletes -- 20-20-15-15-10-10.

*Movement Adjustments*...

KB Swings -- Sub for KB Deadlift or Weighted Glute Bridges if the athlete cannot Hinge today. Try not to load the legs too much today with a workout containing Thrusters tomorrow.

Sit-Ups -- Sub for 75,60,45 Mountain Climbers if the athlete cannot perform the Sit-Up today.

Double Unders -- Sub for 60,40,20 Single Unders if needed, or sub for Plate Hops. athletes can also take :30 to work on Double Under practice.