In 2:30:
15/12 Calorie Bike12 Dumbbell ThrustersMax Burpee Box Jump Overs
–rest 1:30 then start again–
WODprep Strategy Top Tips:
Warm-up (10 minutes): A good warmup will be needed today. Start off with some squat sky reaches and some goblet squats and any ankle mobilizations to get ready for the dumbbell thrusters. We really want to open that position. Spend some time on the bike finding a good pace. Finish with some bbjo practice reps. Once warm, hit a few abbreviated pacing rounds to see what will be sustainable.
Stimulus: Power output repeats
Strategy: Goal will be to move at a pace that isn’t too aggressive yet will allow for a good chunk of time for BBJO at the end. Bike should be done in no more than 1:20 or so, and thrusters should take less than a minute.
- Pacing Tips– The bike should be a little over a minute, the workout isn’t necessarily won on there, but you can really blow up. The goal is to get to the boxes feeling as good as possible. Don’t be afraid to break the thrusters with a very quick break between.
Looking to get better at your Burpees? Check out the video below to see some common mistakes, and our best tips to improve your burpee.
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Want more workouts like this?Check out our Online Programming for Competitive Athletes.WODprep Competitor Track.If you are looking to get your own tailored individual programming to help better achieve your goals, schedule your free 1:1 call with Dr. CJ, but hurry, spots are limited!!WODprep 1:1 Coaching
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