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.