Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Squat Rocks x 60 seconds
Prone PVC Pipe Pass Thrus x 30 seconds
followed by …
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
and finish with …
Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck)
A.
Perform two rounds @ 70-75% effort of:
40/30 Calories of Assault Bike
100-Foot Handstand Walk
B.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 6-8 Strict Toes to Bar or Hanging Leg Raises @ 2111
Minute 5 – 10 Supine Ring Rows @ 21X0
C.
Every 4 minutes, for 24-32 minutes (6-8 sets) for times:
20/15 Calorie Assault Bike
20/15 Calorie Row or Bike Erg
20/15 Calorie Ski-Erg or Burpees
If you plan on competing in quarterfinals then base the number of sets by feel. Priority is to good blood flow, move well, get a good sweat and feel ready to attack the Quarterfinals!
Athlete Notes:
Today, as a whole, is a moderate to high intensity day. Make sure you do not skip over any of the accessory work before the conditioning. Those are great opportunities to get in some extra, low impact volume. If you are competing in quarterfinals then focus on blood flow like it is described below the workout. If you are training for a future event, then still make blood flow and consistency the goal, but increase the intensity. Even though you can get on each machine and hammer a few calories out fast with a quick high watt sprint, we are looking for a steady pace across each station.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
20 GHD Sit-Ups
20 Strict Handstand Push-Ups
20 Alternating Pistols
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
100 Double-Unders
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 5 minutes
Running Endurance Option
Three sets for times of:
Run 2400 Meters
Rest 5-8 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Rowing Endurance Option
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 75% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes
Felt a bit sick yesterday so skipped the workout.
Today it was snowing outside so i stayed inside and squated.
4x 120kg for 2 sets
5x 127.5kg for 3 sets
4x 120kg for 1 set
Still moving and getting better! Hope you can get outside over the weekend!
– warm up done
– AB and hsw done
– emom 15min done
– condo 6 sets with 20cal AB, 20cal row and 20 cal Ski. All between 3’13 and 3’28. Fun.
✅
A & B done.
C: Six Sets: all around 3:36 each round.
Body Work afterwards.
????????
A.
Done -> 12:54
55 RPM on the bike & 25′ HSW sections
B.
Done
No rings so did 5 strict pull-ups instead of ring rows
C.
6 sets
15 cals/reps of each
AB -> Burpee -> Row
2:56 / 2:59 / 3:04 / 3:07 / 3:04 / 3:04
Moving to the SugarWOD app so won’t be posting here moving forward.
Thanks for letting us know! We will see you over there
A. B.
Done ✅
C.
6 Set
3’20”—3’20”—3’28”
3’34”—3’44”—3’50”
20 cal Abike 20 cal Row 20 Burpees
In the afternoon aerobico/gymnastics optional
and not to much pasta! 🙂
????????????
A done
B done
C done all 8sets
Did 6 sets on 20cal each machine
Last two sets did some lower intensity 15 cal each machine to cool down a bit
Feeling ready??
Yes! Let’s see what will be the thrown at us this time