20/07/24 Saturday Workout of the Day

Warm-Up:

For Quality

Every 3:00 x 3 Sets

200/180m Row

10 Kettlebell Deadlifts

8 Squat Jumps

6 Crossover Step-Up

"Dazed and Confused"

In Teams of 2

For Time

1 Partner Working on the Row

*5000/4750/4500m

1 Partner Working on the Remaining Chipper

100 American Kettlebell Swings

200 Single Kettlebell Step-Overs

100 Burpee Box Jump Overs

Kettlebell:24/16kg

Box: 24/20''

*Row Calories Explained

Male/Male = 5km, Male/Female = 4750m, Female/Female = 4500m

Time Domain: 22:00-26:00

Time Cap: 30:00

RPE: 8/10

Strategy and Workout Flow

This workout will have one athlete working on completing the Row while the other partner is working to complete the chipper. Once you have completed either the Row or the Chipper, finish the remaining reps or meters together alternating work bouts until completion.

This workout is a fun style and one that will have athletes working continuously throughout the workout with limited rest time periods as the both partners are meant to be working at the same time for completion of the Row and the Chipper. So, when one section of the workout is completed then both partners can begin alternating work and rest to complete the workout. The expectations are that the Chipper will take longer than the row to complete so the athletes will finish the workout alternating work bouts on the Burpee Box Jump Overs to finish this workout, with by itself is a mean way to finish a workout.

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)