Monday PVF/PVX: Lego land

• Tabata Flow (:20 on / :10 off)

• 3 Rounds 

• Row / Bike

• Bootstraps 

• Alternating lunge to knee pull 

• Quick ups 

• Single unders 

Hang Power cleans

Build up to 75%

4 Supersets:

4 Hang Power Cleans @ 75%

4 Raised Single Leg Split Jumps (Each Side)

Rest 2-3 Minutes Between Sets

"Lego Land" 

4 Rounds For Time: 

25-20-15-10 Burpees Over Rower

500/450 Meter Row / Bike

75 Double Unders 

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Time Cap: 22 Minutes 

After Party 

3 Sets

10 Chin ups 

30 Banded tricep pull downs 

Max unbroken push ups 

Rest 2:00 

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FOR THE COACH

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Stimulus 

• Today we have an awesome conditioning workout. The name of the game here is pacing. We want to keep this workout as cyclical as possible while understanding we’re likely going to need to take some rests on the burpees and the double-unders. We want to keep our effort at something we can maintain with short, intentional breaks.. 

• Burpees | 2:00 / 1:30 / 1:00 / :45 respectively 

• Row | 2:00 or less

• Double Unders | 1:30 or less

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The One | Teaching Focus 

• Wrist speed 

• Since we have a high volume of jump rope today, we want to emphasize wrist speed. The focus is not to spin the rope harder, but to spin the handles faster. Throughout the warm up and workout athletes will have a lot of time to focus on this and improve either their single unders or double unders. 

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