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Pipe Down

Aerobic Capacity

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Workout

9/22 WOD

Warm-up

Mobility (about 10 min)
- 1-2 min lying front rack stretch
- 1-2 min couch stretch (each side)
- 1-2 min pigeon stretch (each side)

Activation:
- 2 min on any erg or a lap
- 10 alternating Cossack squat stretches
- 10 Sampson stretches (5 each side)
- 5 slow tempo push ups
- 5 strict pull ups

Barbell warmup (empty or very light)
- 5 Good mornings
- 5 back squats
- 5 elbow rotations
- 5 strict press
- 5 Romanian deadlifts
- 5 front squats

Pipe Down (Time)

- 21 power cleans 12/9 HRPU
- 15 power cleans, 12/9 HRPU
- 9 power cleans, 12/9 HRPU

Directly into:

- 21 push press, 9 T2B
- 15 push press, 9 T2B
- 9 push press, 9 T2B

Barbell: 65/45 lb.

15-20 min (with setup)
Stimulus:
- Today's workout is light on purpose.
- Use the same weight for everything, a single bar.
- Should be able to do 21 reps (when fresh) at the weight you choose.
- Your score is total time for both couplets.

Strategy:
- Play to your strengths, if strong on the barbell do big sets in order to chip away at the bodyweight movements.

Modifications:
- reduce weight
- db cleans
- regular push ups
- knee push ups
- floor abs

Aerobic Capacity (3 Rounds for time)

On the 6:00 x 3 rounds:

- 16/12 Echo bike
- 24/18 cal row

Stimulus:
- This is purely about breathing and aerobic capacity.
- Try to finish each round in 4 minutes or less, leaving 2 minutes for rest.
- Try to be consistent on your pacing.

Strategy:
- Find a split you can hold for every round.
- This will help you identify how it will feel and how long these calories will take during other workouts.
- record each round.

Modifications as needed.

Whiteboard:

Tuesday, September 22, 2020

Male Clients