#GutcheckThursday – Workout of the Week – May 30, 2024

#GutcheckThursday - Workout of the Week - May 30, 2024

#GutcheckThursday - Workout of the Week - May 30, 2024

Choose your own adventure today: a faster-paced, higher-intensity interval-style workout with a partner or a slower, aerobic approach by yourself

Intended Stimulus

Both options this week have pros & cons. As an individual, you may have rest after performing the two rounds of work before the clock beeps again for the machine, but you will be spending more time on the machine. As a team, you will not be working on the machine as much but will not have an option to rest, as you will always be working. Faster times this week will be under 20 minutes for teams and under 30 minutes for individuals.

Movement Standards

The hang DB clean & jerk begins by deadlifting the dumbbells off the ground to the hip, then initiating a hang clean by bringing both dumbbells to the shoulders. You do not need to stand your clean up before initiating the push jerk. Your knees & hips must reach full extension before returning the dumbbells to the hip.

The box jump finishes at the top with hips & knees in full extension

The Abmat sit-up finishes at the bottom with shoulder blades touching the ground and at the top with shoulders stacked over hips. You may throw your hands overhead for momentum or keep them in front of your body (“Strict” sit-up).

Adaptations / Modifications / Scales

Scale the weight on the dumbbells and height on the box jumps to meet the intended stimulus. Scale load/height this week before reducing rep count as the 5/10/15 rep scheme is already low-volume

Consider a single DB clean & jerk if managing double dumbbells is too much. Perform a hang power clean if going overhead is not in the cards or a Russian KB swing as an alternative

Perform box step-ups in place of box jumps if jumping is not in the cards this week.

Consider band-assisted sit-ups this week or a 30 second plank each round in place of the Abmat sit-ups