Public Whiteboard

Components

Minute to Win It

Metcon

Settings

Workout

Wednesday

“Never confuse movement, with action” - Ernest Hemingway “Busy work” is our mortal enemy. “Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the hell did I do today?” This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water. This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?

Metcon

Minute to Win It (AMRAP - Reps)

5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (70/50)
1 Minute Max Calorie Bike Erg
1 Minute Rest

SUBS
BIKE ERG
Calories on Any Machine
10 Meter Shuttle Runs

DESCRIPTION
We'll work for 3 minutes and then rest for 1 in this 5-round interval workout
Your final score is your total number of reps completed
Jot down your reps completed in the previous 3 minutes during your rest period
Enter all 5 round totals, and SugarWOD will add them together
BURPEES
These are standard burpees
Touch your chest and thighs to the floor in the bottom
You can jump-up or step-up off the floor
Finish each rep at full extension with some air under the feet and a small clap overhead
KETTLEBELL SWINGS
Looking to move a moderately heavy load for the middle station
Choose a weight that you could swing for 25+ unbroken reps when fresh
Within each 1 minute window, you can expect to complete 1-2 sets
STRATEGY
GENERAL
While the final score is your total reps across the 5 rounds, we can approach this workout like the score is your lowest reps of the 5 rounds
Thinking of it in this manner can help you stay consistent in your effort across the board
When determining your initial speed, keep in mind that there is only a short 1 minute of rest between rounds
There are a couple of approaches that can be helpful in being efficient:
Envision how you'll be moving in rounds 3-4 and try to hold that pace or rep number from the beginning
Work for around 45 seconds on each movement in the 1st round and try to hold that number of reps in rounds 2-5 when you are more fatigued
Establish the 1st round as your lowest scored round and try to either hold the same reps or increase by 1-2 reps each round

Capacity Builder

Metcon (AMRAP - Reps)

Every 2 Minutes x 5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups
Max Wallballs (20/14)

SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows, Chest, or Waist

PULL-UPS
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups

CHEST TO BAR PULL-UPS
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups

STIMULUS
DESCRIPTION
Gymnastics and light weighlifting highlight today's Capacity Builder
There are five 2-minute intervals with no rest between them
After completing the 18 reps of gymnastics, you'll complete as many wallballs as you can with the time remaining
Your score at the end of the 10 minutes is the total number of wallballs completed
New rounds begin on the [0:00-2:00-4:00-6:00-8:00]
GYMNASTICS
The gymnastics are designed to take less than 1 minute, giving you over 1 minute for wallballs
Adjust the reps or variations as needed to meet that recommendation
WALLBALLS
Choose a weight that allows you to complete 30+ reps unbroken when fresh
Men throw to 10 feet and women throw to 9 feet

Metcon (AMRAP - Reps)