Thursday, 21 May 2020
”Athlete's Foot"
5 Rounds: 1 Minute Box Jumps (24/20) 1 Minute Toes to Bar 1 Minute Kettlebell Swings (53/35) 1 Minute Rest
STIMULUS
DESCRIPTION
We’ll work for 3 minutes before resting for 1 in today’s interval style workout
Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds
With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout
Reps cans be recorded during the rest between rounds
BOX JUMPS
These are standard box jumps, requiring full extension at the top before coming down
We recommend stepping down or jumping down instead of rebounding these reps
TOES TO BAR
If you have over 15 reps unbroken when fresh, let’s complete this station as prescribed
If you’re not quite there, complete a variation listed further down the page
KETTLEBELL SWINGS
These swings will finish all the way overhead
This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh
STRATEGY
GENERAL
Let’s aim for consistency across the 5 rounds of work today, with the goal being to move for as much time as you can within each 1 minute window
The box jumps are the easiest station to keep a rhythm with, but the toes to bar and swings will present a bigger challenge
There are a couple ways to attack these stations each round:
One option is to pick a goal rep number for each minute
For Example: It may be your goal to maintain 15 box jumps, 12 toes to bar, and 21 kettlebell swings every round
Another option would be to pre-determine your work and rest times by completing an interval within the interval
3 Sets of 10 Seconds On + 10 Seconds Off
2 Sets of 20 Seconds On + 10 Seconds Off
1 Set of 40 Seconds On + 20 Seconds Off
The work and rest option would be most beneficial for the toes to bar and kettlebell swings, as those are the ones we’ll have to break up
Whatever option you choose, the goal is to maximize your time spent moving within the minute
WARMUP
3 Rounds: 30 Seconds Active Samson 30 Seconds Alternating Bird Dogs 30 Seconds Jumping Jacks
Into…
3 Rounds: 30 Seconds Box Step-ups 30 Seconds Front Plank 30 Seconds Inchworm to Push-up