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Gymnastic Stamina - d ...

UFO

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Workout

9/23 WOD

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger As you work on each element of a work out, remember you are training in every moment. When it's hard, you are building a stronger you. When you feel slow, you are pushing forward, constantly moving to complete the task. When you struggle to Rx or PR, your resolve to show up, keep training, trying and iimproving, makes you stronger physically and mentally. Results are in moments, we do 2 more reps in that last 2 seconds, 2 more pulls in that row, 2 more minutes on that run...

Warm-up

Mobility: (about 10 minutes)
- 2 minutes on any erg or a lap
- 10 scorpions
- 10 pvc pass throughs
- 10 pvc Good Mornings
- 5 inchworm to push-ups

- 1-2 min of:
- spiderman lunge twist (both sides)
- banded 3-way shoulder stretch
- banded hamstring stretch (both sides)
- jump rope

Gymnastic Stamina - double unders (AMRAP - Reps)

4 two minute rds of 1:30 work, :30s rest
- 8 burpees
- max double unders in remaining time

(about 10 minutes)
Stimulus:
- these movements will help improve our shoulder stamina.
- Your score is the total number of du's or singles you do across all four rds.

Modifications as needed.

UFO (Calories)

3 five min. AMRAPS, with 5 min rests
(25-30 minutes)

1st AMRAP:
- 200' walking lunges
- 200m plate run 35/15
- max cal row w/ time remaining

Rest 5 minutes

2nd AMRAP:
- 100' single db front rack walking lunge 35/20
- 200m plate run 35/15
- max cal row w/ time remaining

Rest 5 minutes

3rd AMRAP:
- 50' double db front rack walking lunges 35/20
- 200m plate run 35/15
- max cal row w/ time remaining

Stimulus:
- with a 1:1 work/rest ratio we target our aerobic power.
- with the longer rest, we are primed to train faster during the working period.
- Ideally, you should have at least 1 minute on the rower for each rd.
- Your score is the total number of calories rowed over all three rds.

Strategy:
- on the rower generate high effort. :30s at 1800 cal/hr is just as good as 1 min. at 900 cal/hr.

Modifications:
- 200' unweighted walking lunges
- others as needed

Whiteboard:

Wednesday, September 23, 2020

Male Clients