Public Whiteboard

Components

Row Interval

"Open Test"

Settings

Workout

02/18/2022

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins Pain gets a bad rap. Not in our world. Pain is a purely a temporary feeling… where suffering is a state of mind. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go. Pain is mandatory. Suffering is optional.

Row Interval (5 Rounds for distance)

5 Sets:
1 Minute at Fast Pace
1 Minute at Easy Pace

No Additional Rest Between Reps or Sets.

INTENTION: This is rowing straight through with varying paces.

SCORE: Enter the 5 sets of meters accumulated during the fast intervals only. Your overall score will be the sum total.

MONITOR SETTING: Set your monitor to time intervals (1 minute on + 1 minute rest).

Prep
1:00 Easy
:45s Moderate
:30s Fast
:15s Easy

Modifications
1:00 Easy
:45s Moderate
:30s Fast
:15s Easy

"Open Test" (AMRAP - Rounds and Reps)

AMRAP 20:
50 Wallballs 20 / 14 lb
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans
20 Push Jerks
10 Power Snatches
10 Elevated Push Ups from box 16"

*Repeat from 1/26/18

BB-75/55, Rx: 95/65, Rx+ 115/85
MRx: WB-14/10
DU-Singles 75
Box Jump-Box Step ups
TTB-V-Ups
CTB-Ring Rows
Elevated PushUps-Regular Push Ups

CONDITIONING CATEGORY: Grind

INTENTION: Many athletes will not complete 1 full round. In order to finish under the cap, you'll need to complete each station in about 2:00. The goal is to get as far as possible in the 20 minute window.

BARBELL MOVEMENTS: Perform at 40-60% of 1RM push jerk (the limiting factor for most).

SCORE: Rounds + Reps

- Be conservative on the wallballs. One bigger set to start, then chip away with 10's, 8's, or 7's.

- Go unbroken on the double unders if you are comfortable with them. If not, plan a couple breaks.

- Highly recommend stepping down off the box in order to keep the heart rate at bay.

- The toes to bar will directly interfere with the pull-ups that follow. One bigger set, then smaller sets, or smaller sets all the way through are a couple of solid options.

- Break the pull-ups as needed. Small quick sets are likely the most sustainable.

- Steady pace on the burpees.

- Aim for singles or small sets on the cleans.

- Aim for bigger sets on the jerks to avoid having to do extra cleans.

- Aim for singles on the snatches.

- Chip away at the push-ups however you see fit.

- This workout really sets in starting on the burpees. Knowing this, be smart with your choices on strategy and pacing up to this point.

Prep
5 Wallballs
5 Double Unders
4 Box Jumps
4 Toes to Bar
3 Chest to Bar Pull-ups
3 Burpees
2 Power Cleans
2 Jerks
1 Power Snatch
Push ups

Modify
WALLBALLS
- Reduce Reps
- Reduce Loading
- Reduce Target
- Single Dumbbell Thrusters

DOUBLE UNDERS
- Reduce Reps
- 75 Single Unders
- 50 Line Hops

BOX JUMPS
- Reduce Reps
- Reduce Height
- Broad Jumps

TOES TO BAR
- Reduce Reps
- Knees To Chest
- 40 V-Ups
- 60 Sit-Ups

CHEST TO BAR PULL-UPS
- Reduce Reps
- 20 Strict Chest To Bar
- Banded Chest To Bar
- Regular Pull-Ups
- Alternating Double Dumbbell Plank Rows

BARBELL MOVEMENTS
- Reduce Reps
- Reduce Loading
- Sub DB

Whiteboard:

Friday, February 18, 2022

Male Clients