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Trebel School of Fitness | Workout | "Kelly"



"Kelly" is a great example of the type of workout that can provide a very demanding metabolic 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.

 

"Kelly"

Five rounds for time of:
400 meter Run
30 Step-down Box Jumps (24/20")
30 Wall Ball shots (20/14#)

*40 minute cap
*8,16,24,32, and 40 minute caps each Round
*Modify as needed.

 

Life:
30 minutes of sustainable work:
200 meter walk/run
10 Step-ups
200 meter Row
10 db Press
*pace should be the same for all rounds

Fitness:
Five rounds for time of:
300 meter Run
30 Step-ups (20/16")
30 Wall Ball shots (14/8")
*perform db Thrusters if appropriate

Performance:
Five rounds for time of:
400 meter Run
30 Step-down Box Jumps (24/20")
30 Wall Ball shots (20/14#)

 

"Kelly exposed a big gap in the "crossness" of my fitness - which I think is very cool."

*40 minute cap
*8,16,24,32, and 40 minute caps each Round
*Modify and scale as needed.

 

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