WEDNESDAY 27 JULY 2022
“Linda’s Lungs” [SWEAT]
For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
[SWEAT] Dumbbells: (35’s/20’s)
[COMP/TRAIN] Dumbbells: (50’s/35’s)
Score = Time it takes to complete the workout
STRUCTURE: The workout will begin with an 800 Meter Run, Athletes will then compete 55 Double Dumbbell Deadlifts, then run another 800 Meters before completing 55 Double Dumbbell Bench Presses, running 800 Meters again and finishing with 55 Double Dumbbell Power Cleans and one last 800 Meter run.
STIMULUS: “Linda’s Lungs” is a Grindy Threshold workout
STRATEGY: Each 800 Meter Run should be completed in 5:00 or less. 55 Double Dumbbell Deadlifts should be completed in 3:00 or less (18/min. 55 Double Dumbbell Bench Press should be completed in 4:00 or less (14/min). 55 Double Dumbbell Power Cleans should be completed in 4:00 or less (14/min).
SCALING: Athletes should choose a distance for the run that they can complete in under 5:00 all 4 times. Athletes should choose a weight for their dumbbells that allows them to hand on for sets of 7+ reps on each movement.
SCORING: Athletes score today will be the time it takes them to complete the workout.
MODIFICATIONS
800 METER RUN
-Reduce Distance
-1000/800 Meter Row
-800/600 Meter Ski
-2000/1600 Meter Bike
DUMBBELL DEADLIFT
-Reduce Load
-Reduce Reps
-Barbell Deadlifts
-Kettlebell Deadlifts
DUMBBELL BENCH PRESS
-Reduce Load
-Reduce Reps
-Floor Press
-Barbell Bench Press
-Push-Ups
DUMBBELL POWER CLEANS
-Reduce Load
-Reduce Reps
-Barbell Cleans
-Kettlebell Swings
AFTER CLASS
Gymnastics Conditioning
3 Rounds x AMRAP 3:
50 GHD Sit-Ups // Sit Ups
Max Bar Muscle Ups // Chest to Bar // Pull Ups // Barbell Rows
Rest 3min between AMRAPS
BEAST ACCESSORY
3-4 Sets of 8-12 Reps:
- Barbell Hip Thrust
- Front Plank (3-4 x 60-90 Seconds)
- Barbell Upright Row