WEDNESDAY

Warm-Up:

3 Sets, For Quality

200m Run

*Core Exercise

5/5 Kettlebell Windmill

15/15m Bottoms Up Kettlebell Waiters Walk

*Core Exercise

Round 1: 10 Hollow Rocks + 10 Arch Rocks

Round 2: 20 Alternating V-Ups

Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest

"The Deep"

30:00 minute AMRAP

5-10-15-20-25.... Toe to Bar

30m Single Arm Overhead Carry (R)

200m Run

30m Single Arm Overhead Carry (L)

200m Run

Load: 24/20kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete 5+ Rounds

Primary Objective: Complete round 5 and get into and as far as you can through round 6 (The round of 30) 

Secondary Objective: Keep the Carries and Runs at the same pace throughout the entirety of the workout. 

Stimulus: Midline Stamina / Aerobic Threshold

RPE: 6.5 RPE

Athlete Notes + Workout Strategy: 

This workout is meant to be long and sustained today. It will not pay to come out hot here in the first few rounds as the workout really starts to hit during the round of 20 Toe to Bar. Keep yourself at a controlled pace on the run, focus to press up and through the KB in the overhead position. We are looking for a strong locked out position and staying nice and stable throughout the walk. As we progress in this workout we will need to think about breaking the Toe to Bar into tiny chunks to keep things moving. Stay steady, stay smooth and complete as many rounds and reps as possible here.