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  • Writer's pictureJohn Fadel

Wednesday PVX: "Hanginaround"

General Warm Up (6 Minutes) (3-9)

Tabata Flow (:20 on / :10 off)

  • Get out AbMats 

  • 3 Rounds 

  • Bike

  • Abmat sit ups 

  • Alternating lunge to knee pull 

  • Quick ups 

  • Single unders 


Power Cleans

Set 1: 3 Power Cleans @ 50%

Set 2: 2 Power Cleans @ 60%

Set 3: 2 Power Cleans @ 70%

Set 4: 1 Power Clean @ 75%

Set 5: 1 Power Clean @ 80%

Set 6: 1 Power Clean @ 85%

Set 7: 8 Power Cleans For Time @ 87%

Rest 1-2 Minutes Between Sets


WORKOUT

"Hanginaround"


Option:1

5 Rounds For Time: 

40/32 cals or 350m run (curb and back twice.)

60 Double Unders 

30 AbMat Sit-ups 

Rest 1 Minute Between Rounds


Option: 2

OPEN-GAMES

10 Rounds For Time:

3 Bar Muscle-ups

20 Crossover Single-unders

10 GHD Sit-ups/20 AbMat Sit-ups 


No Rest Between Rounds


After Party

4 Rounds

25 Banded goodmornings

10 Strict hanging leg raises


FOR THE COACH

Stimulus 

Today's piece is bit of a sneaky leg burner. Managing quad fatigue and breathing come into play quickly, as 1 minute of rest goes by faster than you may like! Can you hold onto your starting pace across all 5 rounds?Score | Total time to complete work including rest.Bike | 2:00 or lessDouble Unders | :60 or lessSit ups | :60 or less

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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