Saturday 10.5.19


Part 1: The Throwdown

tttTD21

11 min AMRAP:
8 Dumbbell Box Step Overs - 24”/20”, 50/35
Ascending Complex of Strict Handstand Push-Up + Kip Handstand Push-Up
*Round 1 = 1 strict + 1 kipping. Round 2 = 2 strict + 2 kipping. increase by 1 rep for each HSPU per round

Additional Sanctional Volume: 90 min easy

Run 30 min
row 30 min
Bike 30 min
All @70-85% max heart rate

Coach’s Note:
It is a pretty unique training stimulus on the mind and body to train straight through for 90 minutes. This is a duration that might require some intra workout nutrition so use this as an opportunity to practice taking in gels or liquids as you work. The goal here would be to work for 90 minutes straight with fast transitions from one element to the next instead of having a "rest" as you transition from one movement to the next.


SCALED

tttTD20 Scaled Version

11 min AMRAP:
8 Dumbbell Box Step Overs - 24”/20”, 50/35
Ascending complex from one of the below options

Option 1: All Kipping HSPU
2-4-6-8-10 etc per round

Option 2: HR Push ups + Kipping
Round 1= 1 hr push up + 1 kipping. Round 2 = 2 hr push ups + 2 kipping. Increase 1 rep per movement per round

Option 3: All push ups
Round 1= 1 hr push ups + 1 push up. Round 2 = 2 hr push ups + 2 push ups. Increase 1 rep per movement per round