Monday 20200608

Monday kicks things off with a lower average intensity effort in the form of a long grind. Grinds are workouts that the demand lies in the length, repetition, and overall accumulated fatigue. It’s a grind in every sense of the word – physically and mentally. Today’s grind is all about maintaining high quality movement, adjusting your pace to the long time domain, and not allowing the workout to beat you between the ears. This workout may not look challenging on paper but 25:00 worth of hard, intentional work added up should be challenging for every athlete.

Today is one of those rare occasions where scaling the workout UP might be the right choice for you some…or possibly most. Toss on a vest, add in a strict tempo, increase the loading on the Slam Ball (or adjust the movement to a double DB ground to overhead). Sometimes days like today offer a really cool opportunity to even spice things up for those that “don’t really need it.” Why? Because it’s fun and when we are too rigid about stimulus, etc…sometimes the fun comes out of it. Long story short, make today a really fun experience. Make it a grind. Figure out ways to give the little bit extra that you might want.


Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row)

…Increase Pacing Each Minute

-Min 1: Smooth & Easy

-Min 2: Moderate & Breathing Heavier

-Min 3: Tough Pace & Approaching Breathless



25’ Slow & Intentional Crab Walk

10 Slam Ball or Wall Ball Deadlifts

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.


Metcon (AMRAP – Rounds and Reps)


30/25 Cal Bike

15 Ring Rows

30 Slam Balls (30/20)|(20/10)

100’ Bear Crawl Moving the Slam Ball*

*In the crawl position, push the Slam Ball forward by alternating b/t Left and Right arms.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)


2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)

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