150120 Tuesday – “Lurking Fear”

 Mobility:  Shoulder Mobility

Skill Practice Warm Up: None.

Workout: “Lurking Fear” – 4 round for time.

9 deadlift (Performance: 225lbs, Athletic*: 155lbs, Health: 105lbs)

15 box jumps or step ups (Performance: 24″, Athletic*: 20″, Health: 12″)

Pull ups (Performance*: 15 reps, Athletic: 8 reps, Health: 8 reps w/ band)

21 wall ball (Performance: 20lbs/10′, Athletic*: 14lbs/9′, Health: 10lbs/8′)

1 minute rest

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  13 – 19 minutes

Coaching Tips: Box Jumps can be step ups and still be Rx (This is not usually the case). Take advantage of this when you start to slow down on the box jumps by switching to step ups. A combination of both of these will keep you moving faster overall.

Note that the women’s Rx is 15 kipping pull ups (this is the same as the men).

This is a long workout, so pick a sustainable pace.  You don’t want your first round to be substantially faster then your last round. If this is the case on some of your workouts, think about slowing down the first round of a workout and trying the keep your ‘splits’ closer together. You will find that this will most likely result in a faster overall time.

Compare To: New Workout!

Optional “Cash Out”:  None.

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