11/13/2020

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Deadlift*

*Testing week for start of strength cycle

(Score is Weight)

WOD

100-100-100

Double Unders

30-20-10

Deadlifts*

*Deadlifts increase weight every set...

30 @ (225/155)|(155/105)

20 @ (275/185)|(185/135)

10 @ (315/205)|(225/155)

ADJUSTING

*Reps, Loading, Volume*…

Strength -- For our newer or more deconditioned athletes, this might look different, like giving a structure of 5-6 sets of 2-4

reps to allow them to work on points of performance instead.

Workout -- We can adjust the rep scheme to allow athletes to get the work done in 1:00-1:30, or we can give that

timeframe to work on. The Deadlifts should be done in sets of 10 reps for the first round, sets of 5 reps for the second

round, and sets of 1-2 reps in the last round.

*Movement Adjustments*...

Deadlift -- Adjust athletes to a Sumo Deadlift if any athletes have less range of motion for the Deadlift, or we can sub DBs or KBs in place of a barbell if it allows any of our athletes to get into a better back position. If unable to hinge have athletes complete sets of 10 Back Rack Reverse Lunges at moderate weight.

Double Unders -- Doubling up the Single Unders or having athletes complete 100 Plate Hops is a solid adjustment option.

Modify athletes for 20/15 Cal Bike for Double Unders if an athlete cannot jump.