4 Round of….
(drum roll, please…)
1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. Step-ups (50/35 lb.)
1 min. Plank Hold
1 min. Rest
After Strongman yesterday, we’re switch gears to a time-priority workout that consists of a monostructural movement, two isometric holds and a moderately loaded Squatting movement. The 1-min. Holds are sandwiched between the other two movements with 1 min. of rest at the end of each round.
The Double-unders are designed to get heart rates up before the Hold, adding an element of fatigue. This is repeated with the Step-ups into the Plank. Bracing the midline in these positions is hard enough; trying to breathe really hard while doing it makes it much harder.
For the love of all that’s good and holy, keep track of your rep count! You could use your 1-min. rest time to write down their total for that round, then add it all up at the end.
There is a penalty for coming down from the Holds. Every time someone drops down from a Hold, they’ll subtract 5 reps off their total score. It’s a hefty fine to pay, but we want you to hang on as if your life depended on it.
The time domains for each movement are short enough to hit each one with intensity. Go for as many reps as possible on the Double-unders and Step-ups, and survive on the Holds. Your score is just the amount of double unders and step ups, so go to town on those. Shoot for 50+ DU’s and 10 step ups per round.