Public Whiteboard

Components

"Ergalicious"

Settings

Workout

05/17/2022

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein We don’t get what we want. We get what we expect. The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with. But the opposite can also be true. Our expectations become our realities. It’s not good enough to want it. We have to believe it.

"Ergalicious" (Time)

"Ergalicious"

10 Rounds For Time:
250 Meter Row
500 Meter Bike Erg
Rest 1 Minute Between Rounds.

- Conditioning Category: Threshold

- Row: Performed in about 1:00 each round.

- Bike: Performed in about 1:00 each round.

- Score: Total time including rest.

- We want to aim for hard efforts here across all rounds and on both machines.

- We need to be mindful though that the row is directly going to affect the bike so we need to be sure to leave some gas in the tank for the bike.

- Aim to complete each round within 10 seconds of your initial round.

PREP
@Easy Pace:
250m Row
500m Bike

@Workout Pace:
250m Row
500m Bike

MODIFICATIONS
250 METER ROW
- 200m Ski
- 500m Bike
- 200m Run
- 150m Air Run

500 METER BIKE
- 250m Row
- 200m Ski
- 200m Run
- 150m Air Run

Focus Work (No Measure)

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) GHD
C) Handstand Walk/Wall Walks
D) Pistols
E) Double Unders
F) Muscle Up Progression (Bar Kick Ups)

- Opportunity to practice some high skill movements and/or get touches on things you want to work on.
- Mark completed if/when finished.

Whiteboard:

Tuesday, May 17, 2022

Male Clients