Public Whiteboard

Components

Charlie Brown

Settings

Workout

Tuesday

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be chosen. Choose. Decisions = Destiny.

Metcon

Charlie Brown (2 Rounds for time)

On the 15:00 x 2 Rounds:
800 Meter Run
60/40 Calorie Bike Erg
40/30 Calorie Row
200 Meter Wreck Bag Run (50/35)

SUBS
RUN
1,000 Meter Row
800 Meter Ski Erg
40/30 Calorie Assault or Echo Bike
70/50 Calorie Schwinn Bike
600 Meter Trueform or Air Runner
60 Shuttle Runs [10 Meters]

BIKE ERG
50/35 Calorie Assault or Echo Bike
50/35 Calorie Ski Erg
75/50 Calorie Schwinn Bike

ROW
Increase Wreck Bag Run to 800 Meters
Increase Opening Run to 1,200 Meters
Increase Bike Erg to 100/70 Calories
Increase Assault or Echo Bike to 75/50 Calories
Increase Schwinn Bike to
35/25 Calorie Ski Erg

WRECK BAG RUN
Weighted Run
Sandbag
Medicine Ball
Dumbbell
Sled Push

DESCRIPTION
We're working all monostructural movements in this longer interval piece
You'll complete the 4 listed stations for time and rest with whatever time remains in the 15 minute window
Record your times for both rounds, as your score will be the slower of the 2
Each effort should take between 8-12 minutes to complete
This gives you at least 3 minutes to recover between sets
See further down the page for movement subs

Strategy

Even the fastest times today will be over the half way point of each interval
This means that in each round, we are resting less time than we are working
That being said, these aren't meant to be all out sprints, but do look to push the pace outside of your comfort zone in the first interval
When we typically do interval workouts like this, we are going for 3-5 rounds
Today is different, in that we only have to complete 2 rounds
It will be mentally easier to hold your opening round paces the second time around knowing there are no more rounds to follow
We'll be fresh off rest for the 800 Meter Run and be able to push knowing there is rest coming after the 200 Meter Wreck Bag Run
The stations that will have the biggest impact today will be the bike erg and the rower
We are rewarded for a higher power output with a faster accumulation of calories
Let's try to put forth a big effort on these machines at a speed that you see yourself being able to hold for both rounds
Holding the Calorie Per Hour outputs below will get you the following number of calories completed on the minute:
800: 13.3 Calories Per Minute
900: 15 Calories Per Minute
1000: 16.7 Calories Per Minute
1100: 18.3 Calories Per Minute
1200: 20 Calories Per Minute
1300: 21.7 Calories Per Minute
1400: 23.3 Calories Per Minute
1500: 25 Calories Per Minute
1600: 26.7 Calories Per Minute
1700: 28.3 Calories Per Minute
1800: 30 Calories Per Minute
1900: 31.7 Calories Per Minute
2000: 33.3 Calories Per Minute

Whiteboard:

Tuesday, August 11, 2020

Male Clients