Wednesday May 27, 2020
May 26, 2020
Friday May 29, 2020
May 28, 2020

3.2.1 GO!
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“Reverse Psychology”

5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar

STIMULUS

DESCRIPTION
*This triplet workout is all about building work capacity
*With two simple movements and one low-rep, higher-skill movement, you’ll be able to keep moving forward for all 5 rounds with little to no breaks
*We expect this workout to take around 15 minutes to complete; roughly 1 minute per station
REVERSE LUNGES
*You’ll step back for these lunges and alternate legs each rep
*There is no weight for this station – you’ll just use your bodyweight
*The back knee should touch the ground in the bottom
*Reach full extension at the top before switching legs
*You’ll complete 15 reps on each leg per round
SHUTTLE RUNS
*Set cones or mark two lines 10 meters (32ft.) apart for this station
*Every time 1 point of your body touches behind this marker, count 1 rep
*You’ll complete 20 shuttle runs or 200 meters total
TOES TO BAR
*While this can be a challenging movement, the reps are designed to be fairly low here
*Choose a number or variation that you can complete with 1 break max per round
*See below for movement subs
SUBS
20 SHUTTLE RUNS
*200 Meter Run
*250 Meter Row
*500 Meter Bike Erg
*12/9 Calorie Assault or Echo Bike
*20/14 Calorie Schwinn Bike
*200 Meter Ski Erg
TOES TO BAR
*Reduce Reps
*Feet as High as Possible
*Knees to Elbows/Chest/Waist
*Toes Raises
*Weighted Sit-ups
*Reverse Burpees

WARMUP

60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson Video
30 Seconds Hollow Hold Video

60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups Video
30 Seconds Arch Hold Video

60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog Video
STRATEGY
GENERAL
*The big thing to aim for in this workout is large sets of toes to bar
*The number is right in that range where you could try to push for unbroken sets throughout
*Adjusting your shuttle run pace can help you get outside your comfort zone on the toes to bar
*If you are confident with unbroken toes to bar for all 5 rounds, the question is how fast can you move on the other two stations while still performing unbroken sets
*Consider the following approach for effective pacing:
*Perform your first set as a controlled, but respectable pace
*Look at the clock after your last toes to bar and note the time
*Let’s say, for example, that the clock reads 3:00
3 minute rounds (or under) is now your goal for the remaining 4 rounds
*You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00
*Set your target in round 1 and try to repeat it on rounds 2-5
*These small checkpoints can help keep you on track by keeping you focused on the current round
MOVEMENT PREP
Warmup Set
10 Reverse Lunges
10 Shuttle Runs
5 Toes to Bar

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DAILY MINDSET

“You must expect great things of yourself before you can do them.”

~Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?