Wednesday 09 Nov 2022
“Three Dimensional” [SWEAT]
For Time [30 Minute Cap]:
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (95/65)
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (95/65)
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (95/65)
Score = Time it takes to complete the workout, including rest
[COMP] Front Squats (115/85) // GHD Sit-Ups
STIMULUS: “Three Dimensional” is a Threshold workout.
STRATEGY: Athletes should aim to complete 50 Sit-Ups in 2:00 or less. Athletes should aim to complete 50 TTB in at least sets of 5. Each set of 30 Burpees Over the Bar should be completed in 2:30 or less. Each set of 20 Front Squats should be completed in 1:30 or less. Each 40mm Run should be completed in 2:30 or less
SCALING: Athletes should choose a number of Toes to Bar, Front Squats and Burpees over the bar that they can complete within the given times and sets.
SCORING: Athletes score will be the time it takes them to complete the workout, including rest.
MODIFICATIONS
SIT-UPS
-Reduce Reps
-Hollow Rocks/V-Ups
400m RUN
-Reduce Distance
-1000/800m Bike
-500/400m Row
-400/350m Ski
-30/24 Cal Fan Bike
BURPEES OVER THE BAR
–Reduce Reps
-Step up/over the bar
-Burpees in Place
-Frog Hops
FRONT SQUATS
-Reduce Reps
-Reduce Load
-Squat to a target
-Reverse Lunges
-Box Jumps
AFTER CLASS
45-60min @ zone 2 (Bike Erg)
- Accumulate 300-550ft of handstand or practice within allotted time frame