A. For time, a triplet of running, toes to bar, and burpees. Building the engine today.
B. Handstand walk practice to finish our Saturday. 10:00, purely for technique.
200m Run, 21 Toes to Bar, 21 Burpees
200m Run, 18,18
200m Run, 15,15
200m Run, 12,12
200m Run, 9, 9
200m Run, 6, 6
200m Run, 3, 3
21-18-15-12-9-6-3 of toes to bar and burpees, with a 200 meter run before each round.
If unable to run, complete:
10 Calorie Bike
Looking at the workout as a whole, our first target are the toes to bar.
This is a movement that, when fatigued, can slide away dramatically. From sets, we're reduced to smaller groups if not singles. War-gaming our efforts around the toes to bar is a wise move as it's the only place in the workout where we may have to fully stop due to the muscular stamina.
What is also worth mentioning is that the burpee, with its explosive tuck after ground contact, taxes the midline. This combination will result in compounding fatigue on the hip flexors and abdominals. This is just as much of a test of midline, as it is conditioning.
A toes to bar break-up strategy early will help us out late. The separation won't take place necessarily in the round of 21's - it will be the 18's, 15's, and 12's. The rounds we enter fatigued in. On the round of 21, even if we could do 21 unbroken, a 6-5-5-5 repetition scheme as a talking point may be our best move. Controlling our sets to lower counts can help us manage the midline fatigue.
On the following burpees, let's train the two-foot jump up today. In the Open, we were allowed to step-up our burpees, but for today's training purposes, we want to go after the midline. Let's jump up each rep. These are not over a barbell - traditional burpees.
Lastly, the runs. These are the pacers. Knowing that we need to manage a larger amount of toes to bar, these runs are the breaks between. By no means a throwaway, but we are not looking to win the runs in the first rounds. Instead, looking at the repetition scheme, it would be in our best interest to try to get faster each round as the TTB/burpee reps go down. In order to do that, we need to start at a conservative enough pace in rounds 1 and 2.
OPTIONAL GYMNASTICS (only if class time allows)
10 Minutes Handstand Walk Practice
Practice time. Distance, varying directions, obstacles. Let's challenge ourselves at our own respective level.