.at the start of every minute for 16 minutes complete the following:
24kg swings x 5
24" box jumps x 5
push ups x 5
full sit ups x 5
recover 5 min, then
double unders x 100
record the total of all earned recovery time between the last sit up and the beginning of the next minute and du time
1 comment:
:29/:31/:30/:30/:31/:28/:30/:26/
:29/:29/:27/:26/:30/:28/:27/:29
= 460 seconds, 7 min 40 sec
100 du = 1:28
after playing with a few rep schemes during warm up i ended with 5 of each knowing that the work could be done in approximately 30 seconds. what i wasn't prepared for was the toll this seemingly easy set of work would have on the system when continually sprinted through as fast as possible. the trick here is using the emom format to extract an extra level of effort. the question of whether or not to pace rounds goes out the window when the score isn't based on how long you go, but how fast. after passing the halfway point (and being thankful for it) i found it increasingly difficult to maintain pace. this scenario is one that i would highly recommend to anyone out there looking for a way to increase their pain tolerance. taxing the breath and musculature at equal rates while testing transition time and recovery this is the complete package.
double unders continue to be hit and miss. the same hundred took me 3+ minutes the other day. happy for the improvement but at a loss as to why.
Post a Comment