Rx or scaled?With this workout we now also have a scaled option (unlike last week) and so one of the most important decisions you now have is to decide whether to perform the workout Rx or scaled. Personally I’m an apologist that the leaderboard isn’t everything, and so I will usually recommend scaled for a lot of people that would rather perform 1 rep Rx and place higher on the leaderboard. As a test of fitness I would much prefer someone that will go along further in the workout scaled than spend 8 min getting a handful of reps. If the first 2 Rx weights are too challenging or performing 50 toes to bar and 100 double unders in around 6 min impossible I would highly recommend choosing the scaled route.
Strategy……wise this workout will be somewhat similar regardless of what route you picked.
Toes to bar/knee raisesFor a lot of people this will be a limiting factor. The number of reps is high enough that grip will fatigue quickly and so will the midline making the rest of the workout harder. The advice here is “know your limits”. What is the number of reps you can easily perform without reaching fatigue, and sustain for a considerable amount of time? This number will obviously differ from person to person, but everyone it is important to never get to that point of fatigue we will need a considerable amount of time to rest before we can continue to perform. Especially in this workout where we need to earn extra time at every step. If your number is 5, keep to that number! If your number is 1, keep to that number! Never try to go beyond that even if it might feel comfortable at the time, it will eventually catch up to you! And especially if you are unsure you will make that extra rep you’re trying to make. The amount of energy and effort you will use to not make that rep will be a complete waste and frustrating. Don’t forget to protect your hands! Especially if you are going far in the workout the volume of reps is more than enough for some nasty tears that may take a long time to heal, and we are only in week 2! The Picsil AZOR grips are my all time favorite as they provide great coverage of the palm, amazing grip while still malleable enough to feel the bar underneath.
Double Unders/jump ropeThese are placed here for a number of reasons.
- To significantly raise your heart rate and tired you out;
- but for a lot of people as a huge source of frustration.