Public Whiteboard

Components

Beast Accessory

Niclovis

Settings

Workout

08/10/2022

"Pain versus Discomfort" There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different. Pain is when we are walking through the garage and stepping on a nail. Pain is when we lose a limb. Real pain is when we lose a loved one. What we feel inside conditioning sets is not pain... it's discomfort. Training isn’t painful. It’s uncomfortable at times, but – it’s not pain. Let's use this as a perspective change as we enter today's training. Today, we’ll get uncomfortable.

Beast Accessory (Time)

Beast Accessory

3 Sets of 12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (12 Reps Total)
C. GHD Back Extensions

- Reps should be completed unbroken for each of these movements. Athletes should choose weights/difficulty of each movement accordingly.

- Score: For Time.
Any other notes you'd like to record can go in your notes.

CHEST SUPPORTED BARBELL ROW
https://ctstorageprod.blob.core.windows.net/videos-movements/chest-supported-barbell-row.mp4

GHD BACK EXTENSIONS
https://ctstorageprod.blob.core.windows.net/videos-movements/back-extensions.mp4

Modifications
CHEST SUPPORTED BARBELL ROW
- Bent Over Row
- Sub Dumbbells

OVERHEAD WALKING LUNGE
- Sub Dumbbells/Kettlebells

GHD BACK EXTENSIONS
- Banded Good Mornings
- Supermans

Niclovis (AMRAP - Reps)

"Niclovis"

https://ctstorageprod.blob.core.windows.net/videos-coaching/burpee-pull-ups.mp4

On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups

- Conditioning Category: Threshold

- Run: Each run should take less than 2:15 each round.

- Burpee Pull-Ups: Bar should be at least 6 inches above your reach. Athletes can jump right into the pull-up and are NOT required to dead hang first. Kipping or strict pull-ups are both allowed as well.

- Score: Total burpee pull-ups.

- Aim to run at a pace that will allow you to get right to work on the burpee pull-ups each round.

- A good goal to have in this workout is to accumulate the same number of burpee pull-ups every round.

Prep
200m Run
4 Burpee Pull-Ups

Modifications
400 METER RUN
- reduce meters
- 500m Row
- 400m Ski
- 1000m Bike

BURPEE PULL-UPS
- Burpee To Target (6 Inches)
- Pull-Ups
- Dumbbell Burpee + Bent Over Row

Whiteboard:

Wednesday, August 10, 2022

Male Clients