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Coaching Tips

19 Apr Posted by in Helpful Tips | Comments

You can start at any movement, but you must go in order (except for the rest). For example, if you start on toes to bar, you’ll go all the way through pistols before resting. If you start on high box jumps, you’ll end on kb swings before resting, etc. Do not go all out on the first round. Be conservative and plan on hitting more reps on round 2 and 3. After the first round, you should know what movements you can get the most reps on and you should maximize your reps on that movement. Conversely, if a movement leaves you completely blow up, pace that one a bit slower to get more reps on everything else (probably true for the sled pushes more than anything else). Take your time on the high box jumps and don’t do reps that may cause a spill.

Workout of the Day

Mobility: Ankle

Skill Practice Warm Up:fun game to warm up

Strength: none

Super Set: none

Metabolic Conditioning: “Rock You Fast”

4 rounds – AMReps (as many reps as possible)

1 min ‘heavy’ American kettlebell swing
1 min ‘high’ box jump
1 min pistols (either leg)
1 min toes-to-bar
1 min sled push (20’ = 1 rep),
1 min rest

Performance: 55/70 lbs, 24/30”, 50/90 lbs
Athletic: 35/55lbs, 20/24″, 25/50lbs
Health: 25/35lbs, 18/20″, 10/25lbs

Scaling Guide: 200 – 350 total reps, about 75 per round.

Scale Up: 70/80lb kb, 30/35″” box, 325/35lb pistols

Compare to: New Workout

Optional ‘Cash Out’: none

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