Thursday 9.12.2019

 

“FITNESS” & “PERFORMANCE”

A. Three sets, not for time, of:
Rope Climbs x 2-3 reps (or Seated Rope Pulls to Standing x 3-5 reps)
Ring Support Hold x 20-30 seconds (can scale to feet on the floor for support)
Pistol Practice x 4-6 reps each leg (add weight if these are easy, or work on a progression)

B. Every 3 minutes, for 12 minutes (4 sets):
150/100 Meter Ski Sprint*

Rest 3 minutes, and when the clock hits 15:00….

C. Every 3 minutes. for 12 minutes (4 sets):
15/10 Calorie Assault Bike Sprint*

*The goal of these sets is to start fast (but controlled), and to INCREASE your EFFORT with each set, with the last set of each portion ideally being your fastest.

Oh, and all of your sprints must be completed in 50 seconds or less.

“BURN”

40 Second Bike @moderate
20 second easy spin
30 Second Bike @faster
30 second easy spin
20 Second Bike @fastest
40 second easy spin
x 2 rounds (try to get the same Cals both rounds)
+
10 minutes of:
10 Lateral Box Walk Overs w/DBs
10 DB Plank Rows
10 DB See-Saw Presses (5 each arm)
10 Hollow Rocks
+
40 Second Bike @moderate
20 second easy spin
30 Second Bike @faster
30 second easy spin
20 Second Bike @fastest
40 second easy spin
x 2 rounds (try to get the same Cals both rounds)

“ENDURANCE”

(via @aerobiccapacity)
Run or Row Workout
300 Meter @fast
1 minute easy or walk
x 4
+
800 Meter @ moderate
2 minute rest
+
500 Meter @fast
1 minute easy or walk
x 2
+
600 Meter @ moderate
2 minute rest
+
400 Meter @ fast
1 minute easy or walk
x 3

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories