FRIDAY 25 MARCH 2022
“JACKPOT”
3 Rounds For Time [35 Minute Time Cap]:
30 Echo or Assault Bike Calories
21 Hand Release Push-ups
21 Echo or Assault Bike Calories
15 Strict Ring Dips
12 Echo or Assault Bike Calories
9 Strict Dumbbell Press (35/25)
Score = Time it takes to complete the workout
[SWEAT] as written as above
[TRAIN] Strict Dumbbell Press (50/35)
[COMP] Strict Handstand Push-ups
STIMULUS: “JACKPOT” is a Grindy Threshold workout.
STRATEGY: Athletes should be able to complete 42 Calories in under 3:30, 21 Hand Release Push-ups in under 1:30, 30 Calories in under 2:30, 15 Strict Ring Dips in under 1:00, 18 Calories in under 1:30, and HSPU in under 1:00.
SCALING: Athletes need to be able to hold a 800 cal/hr pace or faster to do prescribed Bike Calories and finish under the time cap. If needed, athletes can scale Bike Erg Calories to 30-21-12.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 25-30 Minutes.
MODIFICATIONS
30-21-12 Echo or Assault Bike Calories
-Reduce Calories
-42-30-18 Row Calories
-600m-400m-200m Run
-42-30-18 BIKE ERG CALORIES
HAND RELEASE PUSH-UPS
-Reduce Reps
-Reduce Range of Motion (box or AbMat)
-Regular Push-ups
-Double Dumbbell Floor Press
-2x High Plank Shoulder Taps
STRICT RING DIPS
-Reduce Reps
-Band Assisted
-Box Supported Ring Dips
-Jumping Ring Dips
-Eccentric Ring Dips
-Bench Supported Dips
STRICT HANDSTAND PUSH-UPS
-Reduce Reps
-Reduce Range of Motion (stack AbMats)
-Double Dumbbell Strict Press
-Barbell Strict Press
AFTER CLASS
6-8 Sets:
1 Power Snatch + 1 Hang Squat Snatch
Performed @ 75-90% 1RM Squat Snatch