Min. 1: 50 Double-unders
Min. 2: Side Plank Hold (L)
Min. 3: 50 Double-unders
Min. 4: Side Plank Hold (R)
Min. 5: 10 Weighted Cossack Squats (1 x 40/25 lb.)
After some intense hamstring and shoulder push/pull demand yesterday, today’s workout is EMOM style, and it’s a long grind. We have 5 movements performed at the top of each minute—some are task priority in which you perform a certain number of reps as fast as possible, while others are time priority, in which the goal is to perform that movement for as much of the minute as possible, an “AMRAP,” if you will.
The challenging part of this workout is the volume of holds across the 5 rounds. The goal is to complete the Double-unders/Fast Feet as quickly as possible to give each athlete a good amount of rest before the 1-min. hold.
Ideally, the Double-unders/Fast Feet and Cossack Squats are performed in 1-2 sets, taking about 30 sec., no more than 40 sec., per round.
There is a lot of time accumulated in a Side Plank, but since we are alternating sides and the workout is so long, you should be relatively fresh by the time you come back to that same side/movement. Ideally, nobody is taking more than 2 breaks per 1-min. increment—ideally unbroken for the first 2-3 rounds, and 1 break thereafter.