05/28/2021

BENCHMARK WORKOUT - last completed on 5.4.20

"RANNIE"

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

COOL DOWN

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Workout -- Make sure newer or deconditioned athletes are properly prepped for the volume of Sit-Ups and Running today.

An easy adjustment is to cut the reps in half for both so they still will get a 12:00-14:00 workout and not be totally toasted.

You can also lower the Sit-Up volume to 30-25-20-15-10.

*Movement Adjustments*...

Inverted Movements -- If unable to get inverted then we can work on some Overhead strength building! This can take the

form of Seated DB Strict Press or OH Plate/DB/KB Holds.

Double Unders -- If unable to jump we can adjust athletes to Slam Balls, Russian KB Swings, or Up-Downs and cut the reps

in half. Athletes can also choose to Bike :45-:40-:30-:25-:20 at a fast pace.

Sit-Ups -- Adjust athletes to Deadbugs or slow Bicycle Crunches. If unable to move through a dynamic ab movement,

adjust them to a Plank, Hollow, Active Hang, or Alt. Side Plank Hold.

400m Run -- Athletes can adjust to a 500/400m Row or 30/20 Cal Bike.