Workout today

Context

Building

Energy System

Work Capacity

Announcement

Strength Section

STRUCTURAL STRENGTH

Booty Blaster, 15 min for Load & Quality:
10+10 Banded Monster Walks, 20 Glute Bridges, 10+10 Reverse Lunges, 20 Air Squats

Muscle Building

Booty Blaster, 15 min for Load & Quality:
10+10 Banded Monster Walks, 10+10 Single-Leg Glute Bridges, 10+10 Weigthed Reverse Lunges, 20 Weighted Squats

complexity

Same as MB

Fitness

Every 2 minutes for 4 Rounds:

21 Single Unders
12 Sit Ups
9 KB Swings Russian
6 Box Jumps (plate or low box)
AMRAP (Half) Burpees

Total amout of Burpees is score.
Didn’t finish the round?
Start the new round at the 2 min. mark

Performance

Every 2 minutes for 4 Rounds:

15 Double Unders
12 Sit Ups
9 KB Swings Russian
6 Box Jumps
AMRAP Burpees

Cool Down

Notes & Skills

Focus Exercises this week:

Week Overview

Hierarchies

Benchmarks

Radar

100%90%80%70%60%50%40%30%20%
200180160140120100806040
19017115213311495765738
18016214412610890725436
17015313611910285685134
1601441281129680644832
1501351201059075604530
140126112988470564228
130117104917865523926
12010896847260483624
1109988776655443322
1009080706050403020
908172635445362718
807264564840322416
706356494235282114
605448423630241812
504540353025201510
40363228242016128