Objective: Work Capacity
Warm Up
Warm Up
Corrective Get Up Each Side
3x Shoe
3x 8kg
3x 12kg
3x 16kg
Training 1) 6 Rounds For Time- @ 60/40#- - if you come out of contact with the sandbag 3x Burpees
2x Sandbag Get Ups (each side)
2x Sandbag Clean + Squats (each side)
100m Run w/ Sandbag
Rest 3-5 Minutes
2) 20 Rounds
2x Sandbag Clean + Squats (each side)
100m Run w/ Sandbag
Rest 3-5 Minutes
2) 20 Rounds
Suicide Sprint Every 30 Seconds
3) 4 Rounds
8x Ankle to Bar
4x Kneeling Keg Lifts @ 60/40#
25m Plate Carry 135/90#
4x Bird Dogs (each side)
4) 2 Rounds
25x Glute Leg Lifts
25x Hamstring Hell
Comments
We have two short work capacity efforts today. We are warming up today with the Corrective Get Up. Rob picked this up from the RKC (Russian Kettlebell Club). This is their go to mobility and patterning drill for shoulder and hip mobility. It is surprisingly hard, even with a shoe, and makes you very body conscious of your movement. Don't rush this just work through it diligently.
Part (1) is an interesting format from Dan John. The gist of the workout is to never come out of contact with the sandbag. So at no point to you ever put it down and rest, you must always maintain contact with the bag. If for any reason you come out of contact with it its a 3x Burpee penalty.
Part (2) is always brutal. 20 Rounds of Suicide Sprints, touching the line at every turn around. Each one should take about 11 seconds giving you about twice the rest to work ratio. Be honest with this interval, when the 30 second timer goes off, get moving. The harder you run the more rest you get.
Enjoy the work,
-Tod