Skill
Strict Press
3 at 75%
3 at 75%
3 at 80%
3 or more at 80%

If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max!

Workout of the Day
For time:
400 m run
30 devil presses
200 double unders
30 devil presses
400 m run

16 minute time cap

Look at the clock when you get on your rope, and make sure that you aren’t spending more than about 4 minutes on the jump rope. More volume than that and you start putting a bit too much wear on your feet, calves, and achilles tendons, so it’s very important that you know your limits and pay attention to your body.

Break up the jump rope early so that you’re never doing more than about half of your max set at a time.

If you aren’t able to jump rope, substitute a 2,000 m bike.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 6:00 on, 1:00 off, 6:00 on