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Fortitude

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Workout

Friday

“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Metcon

Fortitude (AMRAP - Rounds)

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

STIMULUS
GENERAL
-"Fortitude" is a CompTrain Benchmark workout that combines two simple movements over a longer time domain
-We'll alternate on the minute between these two stations for 30 minutes, or 15 rounds total
-While the workout has a prescribed rep scheme, let's adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round
-Your score today will be the lowest rounds of row calories + your lowest round of burpees
-For Example:
If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30
-If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

Strategy

ROW
-You can get 15/12 calories done in under a minute without having to sprint on the rower
-Holding around 1000/800 calories per hour will get you these prescribed reps done with some time to spare
-The first calorie tends to be the toughest, so start each row with a strong and long pull to get the flywheel up to speed quickly
-After your big first pull, settle into a smooth stroke rate and find a rhtyhm to your breathing
-Keep your stroke rate on the lower side, while focusing on a powerful drive with the legs
-Setting the foot straps to something that you don't have to touch during the workout can be helpful in making these transitions faster

BURPEES
-For the burpees, let's find a pace that allows these reps to be completed in around 50-55 seconds
-This works out to a little over 3 seconds per rep
-Using up the majoirty of the minute on both movements helps you sustain your pace throughout the 15 rounds
-By getting the work done in this time frame, you pace for the long term and give yourself time to transition back into the rower
-You have the option to jump or step out of the burpee, but stepping up can help keep the heart rate a little lower
-We'll feel out a full practice round as our warmup set today to help establish this smooth pace on each movement
-After your practice round, take a 3-5 minute rest before beginning the workout

Metcon (No Measure)

Body Armor
3 Supersets:
10 Supinated Grip Aussies
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets

3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets

STIMULUS
-We'll alternate back and forth between two movements in these 3 rounds supersets
-The focus here is on quality of movement over speed
-Move directly from the first movement to the second, then rest 90 seconds between sets
-Complete all three sets of the aussies and bridges before moving on to the three rounds of bent over rows and prisoner superman holds

Whiteboard:

Friday, February 28, 2020

Male Clients