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Strength
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Every 4:00 for 5 sets perform:
4 Hang Power Cleans
No dropping bar between reps. Compare to 1/3/19.
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WOD
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Complete 3 rounds for time of:
75 Double-unders
:50 Plank Hold
25 Kettlebell Swings, 55#/35#
12:00 Time Cap.
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You’ve almost made it through the week. Keep going! PC Jace and Kelly!
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Time Cap to Preserve The Stimulus.
Time caps can be our friend. They can prevent us from spending more time than we should if we get stuck on a tough movement (like 75 double-unders!!!). They can help people figure out if they should scale and by how much. They can help preserve the desired stimulus of a workout. There are a lot of benefits to placing a firm cap on a workout.
When you see a time cap at Evolve, there’s generally a good reason for it. It could be any of the reasons above, or maybe even one that we haven’t mentioned here. It doesn’t really matter why there’s a time cap, but it does matter how you approach it.
When you see a time cap, take a look at the movements and their volume. Consider the RX weights, or how technical the movement is. Ask yourself if it reasonable for you to complete the required work in the amount of time provided. This is most difficult for those who can do the movements, and do the RX weights, but they know that in order to complete the workout in the specified timeframe they’ll be working right on the edge of their capacity.
The final piece of this is to listen to and understand the briefing for the day, specifically the desired stimulus of the workout. This is where you put it all together to determine your approach. There’s no right or wrong here. You might scale things back in order to ensure you hit the stimulus of the workout. Or you might push things a bit and see what you can do. And this might be OK too. In the end, your approach has to line up with your goals, your capabilities, and your experience. And when in doubt, ask your coach. We’re here to help!
