50 Walking lunge steps
50 Box jumps @ 20/16 inch box
20 Ring dips
20 Kettlebell swings @ 70/53
30 Hip extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents
For this week’s blog posts we wanted to give our members a better idea of what goes into the planning for the workout every day. To do that we’ll be posting all the information that goes into a typical “coaches post” that either Amy or I write for the gym on a regular basis.
The hope is to give our members more insight into the considerations we take into account and why certain scaling options are chosen. As always, questions and comments are welcomed!
Use the movements from the workout as a warm up (think Filthy 50) and have folks to a couple rounds of 5 reps or so to get acclimated and more comfortable with today’s tasks.
The goal for today is sub 20 for everyone, but expect some folks to finish well under 15 minutes. Even though it’s a lot of different movements, the total volume of each of them is relatively low and the format is such that it should allow quick transitions between movements and little rest during.
Likely it’s a good idea to set up 4-5 ‘stations’ of each movement today and begin people in waves for larger classes. Just be sure that faster folks start first to allow them to work ahead (especially on the box jump/ ring dip back to back) to avoid equipment issues.
As a general rule today, since the volume of each individual movement is so low, aim to scale reps rather than load. That said, clearly there will be cases for which load will need to be taken into account.
Walking lunge – finished under 2 min – if needed scale reps here.
Pull up – if more than a green blue band is needed use ring row – should be a scale that allows for no more than 2-3 sets
Box Jump – RX is 20/16 which means that we’re looking for a quick turn over and fast cycle time. Scale height of box as needed to accomplish this – 50 is enough to really slow some people down so don’t be afraid to start the box a bit on the low side.
Ring Dip – similar to the pull up, goal is no more than 2-3 sets. Bands are alright but if more than a blue band is needed we’ll go to jumping.
Double under – either RX or tuck jump today, it’s only 50 and we want the metabolic response
T2B – Really try to keep 20 as the number for these – knee ups for those who need to and for those with a few T2B make them work through these today.
KB Swing – it’s a heavy swing but it’s only 20 so encourage our more experienced people outside their comfort zone for these today
Sit Up – ab mat only, no anchoring, knees butterflied out – 30 should go relatively fast and the DB’s would only further clutter the floor and create tripping hazards for larger classes
Hip Extension – use a barbell on the shoulders for these
Wall Ball – like many other movements today, it’s only 30 so encourage folks to go for a heavier ball than they’re used to if possible.
Rope Climb – Full or half climbs are fine – keep in mind that these come at the very end of the workout so it’s likely that even people who can usually make these work might struggle a bit more with them at the end. Keep the total running time in mind for these, but keep in mind that it’s only 3 so error towards letting people finish them as long as they’re moving with some intention.