minute 1: 15m Dual KB or DB Front Rack Walking Lunge
minute 2: 15 GHD Sit-Ups or Med Ball Sit-ups
minute 3: 20/15 Wall Balls
minute 4: Rest
Kettlebells: 24/16kg
Dumbbells 22.5/15kg
Wall Ball: 9/6kg, 10/9ft
Objectives / Stimulus / RPE / Workout Strategy
Stimulus: Lower Body Muscular Endurance and Stamina
RPE: 7/10
Primary Objective: Complete each movement within 45 seconds on each working set
Secondary Objective: Keep overall RPE and effort to under 7/10 today.
The workout today is meant to be a flow and specific targeted leg endurance day with extra focus on hip flexors and midline control. We will start with the Dual KB or Dual DB Front Rack Walking Lunge before tackling GHD Sit-Ups and then Wall Balls. This should not be an overly challenging workout, but still provide a sweat and good movement to the day. Overall this style structure still promotes great fitness gains while allowing for greater recovery on a week dedicated to a little more of a deload.
