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  • Writer's pictureJohn Fadel

Thursday PVX: PREVENTATIVE MEDICINE

General Warm Up (3-9)

  • :20 Station Progressions 

  • Box step ups

  • Air squat 

  • Step-step burpee 

  • MB box step ups 

  • MB front squat 

  • Reverse lunge to tuck jump 

  • Box jump 20” 

  • Jump-step burpee 

  • MB Thruster

  • Box jump (full height) 

  • Full Wall Ball 

  • Full Burpees


Overhead Squat Option : Front squat

Set 1: 3 Overhead Squats @ 70%

Set 2: 3 Overhead Squats @ 75%

Set 3: 3 Overhead Squats @ 80%

Set 4: 3 Overhead Squats @ 80%

Set 5: 3 Overhead Squats @ 80%

3 Second Bottom Pause On All Reps

Every 2:30


WORKOUT

PREVENTATIVE MEDICINE

AMRAP 14: 

60 Wallballs (20/14) 

50 Box Jumps (24"/20")   

40 Burpees 

30 Medicine Ball Box Step-ups 

20 Toes to Bar 

Hold The Med-Ball Across The Chest

FOR THE COACH

Stimulus 
  • Today’s score is rounds + reps. We’re looking to complete at least one full round within 14:00.  With a shorter workout you’ll have plenty of time to teach the TTB today and allow athletes the opportunity to work on this skill.

  •  Box Jumps | 3:00     

  •  Wallballs | 3:00  

  •  Burpees | 3:00-4:00 

  •  Step-ups | 2:00 

  •  Toes to Bar | 2:00

The one | Teaching Focus 
  • Breathing 

  • With today’s workout we want to bring our teaching focus to the athlete’s control of their breathing. With the wall balls, box jumps, and burpees at the start of this workout, the athlete can greatly improve performance by being mindful about their breathing. 

  • In the wall ball |  exhale as you throw and  inhale while the ball is in the air. 

  • In the box jumps | take one full breath between each

  • In box step ups | Find a rhythm of breathing that allows you to inhale as you step down and exhale as you step up

  • In the burpees | take one full breath between each rep 

Modifications

Wall Balls 

  • Reduce load 

  • Reduce volume 

  • Reduce height 

  • Medball thruster 

  • Medball squat 

Box Jumps / Step ups 

  • Reduce volume 

  • Reduce height 

  • Step ups 

Burpees

  • Reduce volume 

  • Elevated surface burpee 

  • No push up burpee 

TTB 

  • Reduce volume 

  • Single leg TTB 

  • Toes to space/KTC 

  • V-ups 

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