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Trebel School of Fitness | Workout | "The End?"

"The End?"

For time:
30 Handstand Push-ups 
40 Pull-ups
50 Russian Kettlebell Swings (70/53#) 
60 Sit-ups
70 Burpees
*20 minute total cap



"The End?" is a great example of the type of workout that can provide a very demanding training stimulus.  

By incorporating progressions and scaling, we are able to hold athletes to movement quality standards while preserving the intended training stimulus for the workout.

If we were to allow an athlete to perform this workout using movements, volume, and/or intensities that are not appropriate, then we have failed to uphold our professional duties.


Progressions and Categories for "The End?":

For time:
30 Standing dumbbell Press with a 3 second hold at dPR2 (15/10#) *6:00 cap
40 Ring Rows with a 3 second hold at RR2 *9:00 cap
50 Russian Kettlebell Swings (35/26#) *12:00 cap
60 Sit-ups *14:00 cap
70 elevated Push-ups *20 minute total cap

For time:
30 Push-ups then 30 Standing dumbbell Press *6:00 cap
40 Pull-ups, Jumping Chest-to-Bar Pull-ups, or Piked Ring Rows *9:00 cap
50 Russian Swings (53/35#) *12:00 cap
60 Sit-ups *14:00 cap
70 Push-ups *20 minute total cap

For time:
30 Handstand Push-ups *6:00 cap
40 Pull-ups *9:00 cap
50 Russian Swings (70/53#) *12:00 cap
60 Sit-ups *14:00 cap
70 Burpees *20 minute total cap
*try some Bar Muscle-ups (instead of Pull-ups) if ya like :)


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