Sunday, July 21
Context: Competition – Look up your old score and your old notes before starting the workout!
Dynamic Warm Up Option: 200m run with medball or 2 min jump rope, 2 crab bridges, 3 inch worms. Then do 5-10 reps of each movement listed today
Skill Practice Warm Up: None.
Super Set: none
Metabolic Conditioning: “Filthy Fifty”
50 Box Jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)
50 Jumping Pull-ups,
50 Kettlebell Swings (Health: 18lb/Athletic*: 26lb/Performance: 35lb)
Walking Lunge 50 steps,
50 Knees to Elbows (using rings okay)
50 Push Press (Health: 20lb/Athletic*: 35lb/Performance: 45lb) or with dbs (10lb/15lb*/20lb)
50 Hip Extensions, or med ball good mornings
50 Wall Ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
50 Double Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 28 minutes. 35-minute cutoff, scale accordingly
“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.
Coaching Tips: Pace the reps for the long haul, but don’t get into the habit of standing around. Just keep moving. You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles). Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point. Plan on going hard on the other movements and then pacing out the knees to elbows into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again.
Remember that the wall balls, burpees and double unders must be completed at the end, in the written order (because it is more difficult that way). Crank through the wall balls at a pace that will let you get right into the burpees. Do slower burpees if needed but try not to break these up too much. Just fall down and get up (over and over again).
Optional ‘Cash Out’ or Hypertrophy: None.