Rocky Bulldog

Thursday – December 7, 2017 – 171207

Context: Practice  – Using the rest interval to make smart adjustments to scaling.

Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 2-3 sec pause (think of an ‘ab wheel’ on the rings).

Strength: none

Super Set: none

Metabolic Conditioning: “Rocky Bulldog”

For time. 5 rounds

6 high box jumps (Health: 20” / Athletic*: 24” / Performance: 30”)

8 back squats (Health: 55 / Athletic*: 85lb / Performance: 135lb)

10 lateral burpees over bar

200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle no line touch

1 minute rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 – 24 minutes, about 4 min per round including the rest. Scale Up: 30/36in box, 105/155lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Because of the rest, consider doing the first round or two with a more challenging progression on the box jumps and barbell. Try to do the back squats unbroken, and a high bar-upright torso- is going to be best for most folks. Really go hard on the burpees and the run because of the rest!

Optional ‘Cash Out’ or Hypertrophy: none

“By the Numbers” Book References: Box jump p. 351, Back squat p. 171, Burpee p. 415, Run p. 269