Part A:
Three rounds to try and get as far as possible, unbroken, of:
3 Unbroken Toes 2 Bar
Rest 12 seconds
6 Unbroken Toes 2 Bar
Rest 24 seconds
9 Unbroken Toes 2 Bar
Rest 36 seconds
12 Unbroken Toes 2 Bar
Rest 48 seconds
15 Unbroken Toes 2 Bar
Rest 60 seconds
18 Unbroken Toes 2 Bar
Rest 72 seconds
And so on.......
In this workout, unbroken only means that all reps are completed without coming off the bar. Even if the reps are not chained consecutively. If you break at a set (deemed when you come off the bar), your round is over.
Once broken and your set/attempt is over, rest 3 minutes before next round if you are on or don't make it past the set of 12. Rest 4 minutes before your next round if you make it past the round of 12 before breaking.
Stick to the rest between sets within a round and between rounds/attempts.
Part B:
AMRAP in 1 minute of:
Games Style Box Jumps (pogo at the bottom), 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Box Jump, Step down, 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Step up, Jump down, 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Step up, Step down, 24/20
Rest 90 seconds. Repeat 4 cycles.
Record average reps plus cardiovascular/cardiorespiratory demand per each of the four different jumping styles. In addition, note ankle/Achilles tendon stress versus output (reps accumulated) for all 4 different movements.
Which is best for you, overall? You may have one where you got a higher average of reps but the tendon stress is relatively high versus taking a slight hit on the rep average but receiving lesser stress on Achilles. This goes the same for the cardio demand.
Be sure to fully warm up, mobilize, and complete some soft tissue smashing of your calves, ankles, and arches before Part B.
Post all results to comments.
T2B: Got through to round of 24. Grip was done. Decided that 108 total T2B was good enough ... and my midline thinks so, too!
ReplyDeleteBox Jumps: By far the jump up, step down method is best for me. Able to cycle 30+ continuously and far less taxing than the pogo method for me.