Fri, 01/19/2018

January 19, 2018



“Curve Ball”
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)


x2DU for Singles

Cut all reps in half



With much of the work being front loaded here, having a plan will prevent athletes from hitting a wall after the first couple rounds. Planning to break two or three times for at least the first two rounds will allow athletes to remain consistent. The sit-ups are a nice break from the two other very metabolic movements, but having this break-up strategy will pay off when going from the med-ball back to the rope. As the reps start to go down, athletes might be able to hold on for larger sets with the workout coming to close.


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