150917 Thursday – “Little Red Express”
Mobility: Hip Mobility.
Skill Practice Warm Up: Spend 10 min working up to a challenging DL weight. Use an axle if there is one available!
Metabolic Conditioning: “Little Red Express” 4 Rounds for Time
5 ‘heavy’ Deadlifts (Performance: 245lbs, Athletic*: 165lbs, Health: 125lbs)
15 Ring Push Ups
25 Box Step Ups (Performance: 24in, Athletic*: 20in, Health: 12in)
Row for calories (Performance: 50, Athletic*: 40, Health: 30)
1 Minute Rest
Scaling Guide: 16 – 25 Minutes
Scale Up: Deadlifts 275/185, 15/10 ring dips, 25 box jumps
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Respect the deadlift weight and make sure you aren’t biting off more than you can chew. If you (or the coach) doesn’t like what they see on rounds 2-3, be ready to use your rest interval to adjust accordingly. The ring push ups must be body parallel to the floor at the bottom for them to count as Rx. These will get hard quickly so break them up early. It is fine to push off your legs on the box step ups, but also remember to switch legs periodically so you aren’t stepping with one leg a bunch more than the other.
Optional ‘Cash Out’: None.