0:00-15:00Warm-up20:00-35:00Workout 1: 25033145:00-70:00Workout 2: Strength I80:00-95:00Workout 3: Accessory - I100:00-110:00Stretching
Focus- Macro: Gas Pedal- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.- We will also test a 1:00 max-calorie bike, Fran, and Nancy.
1 set: 2:00 bike, row, or ski20 air squats 10 broad jumps 10 good mornings1 set: 1:00 bike, row, or ski15 med-ball front squats (14/20 lb) 20 mountain climbers10 inchworms + 1 push-up1 set: :30 bike, row, or ski15 med-ball push presses to target (14/20 lb)10 box step-up overs10 up-downs1 set::30 bike, row, or ski10 wall-ball shots10 box jump-overs10 burpees
- Take your time during the first round and get your body used to moving, especially during the air squats.- Increase the pace on the machine throughout the warm-up.
AMRAP 12:2 wall-ball shots (9/10 ft) (14/20 lb)2 box jump-overs (20/24 in)2 burpees- After every round add 2 reps to each movement.
Stimulus & Goals- 168 reps or more; complete the round of 16+.- Light or bodyweight movements that allow for large, fast sets.- Box jumps should feel easy and fast.Strategy- Maintain unbroken sets for as many rounds as possible.- Consider utilizing a step-up on the burpees as a way to manage your pace and breathing.ModificationsWall-ball shots | Load, dumbbell thrusters, med-ball squats, med-ball push pressesBox jump overs | Height, box step-up oversBurpees | Up-downs
6 sets for load:1 clean pull1 hang power clean1 hang squat clean- All hang reps start from above the knees.2 drop sets:1 complex at 95% 1 complex at 90%
- Welcome to the in-between-cycles week of our Strength program. The goal of this week's strength sessions is to recover, realign, and prepare for the next cycle that will start on April 7.- Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.- Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.- Rest 3:00 between sets.
3 sets::20 ring plank hold (right arm):20 ring plank hold (left arm):20 L-sit hold10 strict toes-to-bars
- For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position, but walk your feet forward, making your body more upright as opposed to horizontal.- To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.- To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Accumulate: 30 reach, roll, and lifts