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Explosive Press | Wednesday 17/4/24

AFAP in 9 mins


***Intended Stimulus ***

  • Should be progressing into the round of 14

  • Keep moving throughout workout

  • Split reps up into manageable sets


2 – 4 – 6 – 8… etc


Rx:

Box Jumps (24/20)

HSPU


Scaled:

Box Jumps (16/12) ** Scale to steps if needed (20/16)

DB Shoulder Press



Conditioning x 3 sets


4 mins to complete: Rx – 1000 / 800m Row | Scaled: 800 / 650m Row

2 mins to complete: Rx – 500 / 400m Ski (x2 Bike) | Scaled: 400 / 300m Ski (x2 Bike)

1:00 rest


For Time

Rx: 1:00 Plank – 25 Strict Toes 2 Rings – 1:00 Plank – 50 Sit Ups – 1:00 Plank – 25 Strict Toes 2 Rings – 1:00 Plank


Scaled: 0:30 Plank – 25 Strict Knee Raises – 0:30 Plank – 50 Sit Ups – 0:30 plank – 25 Strict Knee Raises – 0:30 Plank

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