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by James Fitzgerald

“Lactic Repeats”


Big Dawgs Mixed Modal Benchmark WOD

6.0K 329
  • 3 Rounds for Time
  • 250 meter Row
  • 15 Kettlebell Swings (70/53 lb)
  • 25 Burpees
  • 15 Kettlebell Swings (70/53 lb)
  • 250 meter Row
  • 12 minute Rest after each round

With a running clock, perform each round as fast as possible. Rest 12 minutes, then repeat. Time each round of work separately.

Score is the slowest of the three rounds.

Good Scores (Advanced), for all 3 rounds:

Male: 3:15, 3:30, 3:45
Female: 3:20, 3:40, 4:00

Expect performance to degrade each round (expect to be slower). But the goal is to minimize degredation.

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Lactic Repeat assesses not only these exercises but metabolic ability at a high pace, plus: pain threshold, aerobic ability relative to the mixed pieces, lactic power ability of the athlete, and it’s a non-sport specific indirect analysis of power repeats.

Good scores:
In initial testing, ideal scores would be for males 3:00, 3:15 and 3:30 and for females 3:20, 3:40 and 4:00. As the season progresses, you can see changes in these scores based on what is being trained at the time.

Potential limiters:
• Anaerobic ability
• Aerobic ability
• Muscle endurance in any of the 3 areas
• Mechanics in any of the 3 areas

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