50 Box Jumps
Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps
Perform the workouts in any order with precisely 5:00 between them.
Today’s workout has two parts. One is a few minutes of rapidly-increasing aerobic work (becoming anaerobic at a point determined by your fitness level.) The other takes more than twice as long, and won’t become anaerobic until later.
The point is lower-intensity movement requiring a massive amount of energy, alternated with a high-intensity (shorter) series requiring far more energy than you can metabolize aerobically. This will create a short-term energy debt that will be only partially replenished during the 5:00 break. When the energy demand rises again after the rest, fat stores will be metabolized at a far higher rate than you’d get from any aerobic activity to meet the demand.
We’ll see a huge gap in times depending on skill. Obviously, if you don’t have double-unders yet, those will slow you down. But imperfect technique on the deadlift will also cause slowing, and bad technique will cause a coach-induced stoppage of play. If you think only of your hips, the deadlift should feel like a kettlebell swing. Use a powerlifter’s setup, not a weightlifter’s setup – the weight is light, and there’s less risk of losing skin on your knees.
We’re lucky enough to have a giant group of high school students learning the Olympic lifts today. For that reason, the ‘back gym’ is closed from 9-noon and 1-3. The ‘front gym’ is still open, and the rowers will be rolled out there. Enjoy!
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