BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

2 sets

1 Deadlift @95% + 4 Bounding Jumps

-complete 1 set every 1:30-2:00-

Bounding Jump (Distance)

4 sets of 4 bounding jumps. Record furthest distance.
2 sets of 4 bounding jumps. Record furthest set.

(Distance is the total distance of the 4 jumps together)

The Unknowable (Time)

(RX’d)

5 Rounds

50ft Dumbbell Walking Lunge (50s/35s)

6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24)

(Scale)

5 Rounds

50ft Single Dumbbell Walking Lunge (light)

6 Up Downs + Box Step Ups (24/20)

Target time: 9:00-11:00

Time cap: 15:00

Fitness – Endurance (Time)

In a 3:00 window, complete:

18/16 cal row

15/12 cal bike

* max calorie ski erg in remaining time.

Rest 2:00 between sets

Continue in this timeframe and rep scheme until you achieve 200/160 cals on ski erg .

Workout Notes:

The goal is completion in 9-12 rounds

200/160 calorie target is for those who are machine beasts! (Able to hold 20/16 calories per minute on the ski erg)
If you are more in the range of 15/12 cal ski/ minute, your ski calorie target is 150/120.

If you’re early on in your experience with machines, think of this as an EMOM, spending 1:00 on each machine, and trying to keep your ski calories consistent over the rounds.

The goal here is to have about 1:00 of work per round on the ski.