038 : 017 DEATH BY + MINIMAL GEAR

Some days I know I need to move and I just don’t feel like I can get started. the death-by structure is one of my go-to’s when this happens, it’s easy to convince myself to do one, then to do 1 more. There is a lot of variability that you can bake in depending on the movement and the time domain – and the quit/fail line can get fuzzy. I try and use the little break between movements to think about how the round ended and where on the quit/fail spectrum I landed. 

work

Death by - 30 second intervals

10m run

push-up

ball slam

burpee

split jump (add 1 jump total each interval, so left, then left + right, then left + right + left, etc)

sit-up

repeat if necessary (or pick 1 or 2 to repeat with adequate rest)

Flow

Set a timer to 30 second repeat. 

Round 1 is 1x10m, then at each tone add 1 rep so round 2 is 2x10m, 3 is 3x10m, and continue until you cannot get the assigned work done in the allotted time.

I usually take a bit of rest as I switch movements, but this time I was in a mood and took a full 30-second interval off, then did 1 rep of the next movement. It changed the feel a bit but was what I needed on the day.