- Barbell should be taken from a rack.
-On the 1:00 x 9.
- Weights should be challenging but allow for unbroken sets during each of these waves.
- Sets must be unbroken to be considered Rx.
- If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
- Score: Load used for heaviest set of 1 rep at 88%
WARM UP
5 Inchworm to Push-Up10 Glute Bridges with Pause at Top10 Push-Ups10 Empty Barbell Bench Press
5 Bench Press @ A Light Weight
3 Bench Press @ A Moderate Weight
Build to 70%.
MODIFICATIONS
- Reduce Reps- Reduce Percentage Range- Sub Dumbbells- Floor Press
1,500m Row
1,000m Ski
50/35 Cal. Bike
*TIME CAP 25 MIN.
- Overview: Starting and finishing on the rower today with two longer distance rows with some heart rate spiking cardio sandwiched in the middle. Where we decide to push the pace on this piece may vary from athlete to athlete, determining where you are able to push and where to maintain sustainable paces will help you navigate back to the rower at the end without burning out to the finish.
- Rows: 7:00 or less.
- Double Unders: 2:00 or less.
- Bike: 3:30 or less.
- Score: Time to complete work.
- Athletes should do their best to find a hard but sustainable pace on their first row so that they can maintain their intensity in the middle and hold onto some gas to make a big push through the end of the second row.
- We should have a plan for our double unders from the beginning in order to not end up at failure on them. Fast smaller sets with short rest will get you through both big sets without them getting away from you.
- The bike in the middle is definitely the place to push the pace mid workout with the least negative results on the second half work. Find a grindy pace and hold onto it, you only have to bike once!
1500/1350M ROW - Reduce Distance- Time Cap- 1200/1000m Ski - 3000/2700m Bike - 1200m Run - 900/800m Air Run
DOUBLE UNDERS- Reduce Reps- 150 Single Unders- Plate Hops- Reps of Singles & Doubles (Mix of Both)- 1:15 On Any Machine
50/40 CALORIE BIKE- Reduce Reps- 4:00 Time Cap- 50/40 Calorie Row - 45/36 Calorie Ski - 600m Run