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Workout of the Day – Tuesday January 8th, 2019 “Fuller Circle”

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Gymnastics

Handstand Push-Ups

On the 2:00 x 5 Rounds:

40% of Max Kipping HSPU

50′ Front Rack Dumbbell Walking Lunge

At the start of each minute, athletes complete 40% of their best kipping handstand pushup set. This builds upon a workout last Wednesday, where we completed 30% per round. As an example, if one has 20 unbroken kipping handstand pushups as their best set, that would equate to completing 8 per round.

If we are not completing handstand pushups today, completing 10 dumbbell push presses

Metcon

Fuller Circle (Time)

For Time:

800 M Run (50/35 Cal Assault Bike)

125 Double-Unders

2,000 Meter Row

125 Double-Unders

800 M Run (50/35 Cal Assault Bike)
Reaching longer today.

This is a built-up version of a previous workout completed, named “Full Circle”.

Two training goals:

One, to find our pacing. The goal on the run/bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.

Two, double-unders. Training through large totals is a important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A -> B. Much like Monday’s DT repetitions, it’s less about how big your sets are to, and more so you manage the rest periods. 50-50-25 and 40-30-30-25 just two thoughts to start with. There is no wrong approach here as it is based on the individual, with the key takeaway being to avoid movement failure, where we hit the wall and slow dramatically.