Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

03/15/2022

“If you have everything under control, you’re not moving fast enough.” - Mario Andretti When we are truly going for it, there is an unmistakable sense of being slightly out of control. The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great. We won’t be 100% sure what’s around that next corner. But we’re going anyway. Anything worth doing, will elicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

Bench Press

Bench Press

Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5

- On 2.22.22 we built to a heavy set of 10 (score linked).
- We can use our heavy 10 as a reference point for our heavy 5.
- Athletes can pause at the top if needed.
- Bar hits the chest in the bottom.
- Elbows fully lock at the top.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 5 and drop set weights.

Prep
- Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.

Modifications
- Sub Dumbbells

Metcon (Time)

"5k Bike"

For Time:
5,000 Meter Bike

- Conditioning Category: Threshold
- This workout can be completed on an Echo Bike or Bike Erg.
- Both bikes will be considered Rx.
- Set the motor to count down from 5,000m for the most accurate score and the ability to see your average pace.
- Score: Total time.

Strategy
We can approach this workout in a few different ways...

OPTION 1:
- 10s burst to start, then aim to hold the same pace/rpm throughout the majority of the 5k with a little kick at the end.

OPTION 2:
- 10s burst every 200m, 500m, or 1000m with a steady pace held between these bursts.

OPTION 3:
- Aim to increase your speed every 1000m.

OPTION 4:
- Alternate between 200m, 500m, or 1000m hard and 200m, 500m, or 1000m moderate.

Prep
1:00 Easy
:20s Moderare
:20s Hard
:20s All Out Sprint
1:00 Easy

Rest 3:00 Before Beginning The Workout.

Modifications
- 2,500m Row
- 2,000m Ski
- 2,000m Run

Handstand Push Ups Practice (No Measure)

Handstand Push-Ups

Not For Time:
2 Sets of 3 Kipping HSPU (No AbMat)
2 Sets of 6 Kipping HSPU (1 AbMat)
2 Sets of 9 Kipping HSPU (2 AbMats)

- Rest as needed between sets.
- Looking for good quality reps here.
- Sets do not need to be completed unbroken.
- Score: Mark completed.

Modifications
- Reduce Reps
- Push-Ups
- Double Dumbbell Push Presses

Whiteboard:

Tuesday, March 15, 2022

Male Clients