Primary Training Session
Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Three sets of:
Close-Grip Bench Press x 4 reps @ 80%
Rest 2 minutes
B.
Three sets of:
Strict Shoulder Press x 4 reps @ 80%
Rest 2 minutes
C.
Three sets of:
Single-Arm Dumbbell Overhead Carry x 100 Feet Each Arm
(these should be performed with the heaviest DB you can handle)
Rest 60 seconds
Single-Arm Front-Rack Kettlebell Carry x 100 Feet Each Arm
(be sure to maintain perfect posture – do not collapse on the side supporting the kettlebell)
Rest 60 seconds
D.
Four sets of:
3″ Deficit Deadlift x 10 reps @ 55%
Rest 3 minutes
E.
Two sets for times of:
800 Meter Run
60 Wall Ball Shots (20/14 lbs)
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (30/20 lbs)
100 Double-Unders
Rest 6 minutes
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.
Strength Accessory Option
A.
Three sets of:
Banded Biceps Curls x 10 reps
Immediately folllowed by…
Supine Ring Rows x Max Reps in 30 seconds
Rest 60 seconds
Band Rotations x 15 reps each side
Rest as needed
B.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest as needed
Running Endurance Option
Seven sets for times of:
Run 800 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 2 seconds behind your prescribed time for the 800 meters.
Rowing Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90-95% of your 2k PR Pace
Walk, jog or row lightly during the 2 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 2-minute rest period for all 5 sets.
A. 135 B. 100 Bench and shoulder press were surprisingly tough. Why is 80% like my 4rm for upper body, but literally my 20rm for back squats? C. 24kg D. 165 E. 10:11 / 10:44 – I actually think I pushed harder on the second round, but when I came back from my run there was a mixup with the classes “stations”, so I had to move my stuff over a couple feet and spray that area before doing wall balls. fun workout, wish I’d tried to do the wall balls unbroken, I went 42/18 on the first round and… Read more »
When will the second guessing of your capabilities stop?!? Got to trust yourself and just go for it!!
AM Session: Three sets for times of: 4000 Meter Bike Erg Rest 60 seconds Total Time: 24:04.4 Avg / 4,000m: 8:01.5 Avg /1,000m: 2:00.4 1 – 8:06.4 / 2:01.6 2 – 7:58.8 / 1:59.7 3 – 7:59.2 / 1:59.8 Just played around and tried to get comfortable with some different pacing strategies on the C2 bike. Still pretty new to me. PM Session Switched things up a bit and did this as a partner WOD “The Running Dead – Partner Version” For time: 1200 Meter Air Runner + 1600 Meter Row 50 Partner Deadlifts (365 lbs) 50 Calories of Assault… Read more »
Fun day! Do you find your paces for the bike Erg are similar to that if rowing?
They are pretty close right now. At the beginning of the cycle I did that piece on the rower and I was a little faster and more consistent compared to today on the bike erg. Overall I can row a little faster but I think with a little more practice on the bike I’ll be faster on that
A. 145#
B. 95#
C. Done
D. 180/180/190/190
E. HAHAHA talk about a shit show. I fell off hard ?
Round 1: 9:44
3:48 run
Everything unbroken
Round 2: 12:24
4:00 run
30/20/10 wb
18/10/12 DBS
13/7 wb
50/50 dubs
And a whole lot of resting during transitions.
I probably went a little too hard on the first round. I wasn’t even close to recovered at the start of round 2. But I wanted to try and push big sets because besides the run those are all strong movements for me. Oh well ??♀️
Love the push on the first!! Now you need to get that recovery down to match the second. Keep pushing that pace. You should be proud of your effort. It’ll come!
A. 55kg
B. 35 kg
C. Db 22.5 kg, kb 24kg
D. 70 kg
E. 11:17/11:37
Sao done
Nice work Jolanta!
Pts.
Warm up done.
A. Close grip bench @ 72kg
B. Strict press @ 52kg
C. Done this morning
D. Deadlifts @ 95kg
E. Done yesterday.
Added 15 min handstand practice
Solid mixture of strength, skills, gymnastics and conditioning! Nice work!
Am session.
Warm up done.
Yesterdays workout scaled:
30 cal assault bike
15 strict hspu
30 shouldertaps
20 cal assault bike
10 strict hspu
30 shouldertaps
10 cal assault bike
5 strict hspu
30 shouldertaps
Time : 8:34
Pushed the Assault bike harder every round. 30 cal in 1:40. 10 cal in 20 seconds
Made the hspu at the end harder because i was breathing heavy so core control was less.
C. Done @ 20kg db and 16kg kb
Tonight rest of the primary.
Perfect! Working with the challenge of breathing hard just makes things so much harder but you will definitely become more aware of what works and what doesnt then.
Yesterday’s strongman:
Did 7 D-Ball Over shoulder @45 kg
Ab cal : 7-8-10-11-10
Aerobic capacity:
Max row cal: 15 each round
Max pushups:
Max bike erg cal:
Max air squats: 42-42-38-38-43
*with 10 kg weighted Vest.
Todays
A. 48 kg
B. 35 kg
C. DB oh carry with 22.5 KG db’s
F. R kb carry with 24 kg.
D. First round: 10.44 min
Run 3:11 min
Ub wb w/ 6+9 kg, and UB db snatches.
Stressed with the du’s.
Secound round: 11.46 min
Run 3.09 min.
Good job Christina. Glad to see you push it with the weight vest as well.
8 am
A.
90 kg
B.
55 kg
C.
Db 25 kg
Kb 28 kg
11 am
D.
115 kg
E.
9’52” All. Unbroken
10’44” WB 40-20 DB 40 WB 20 DU 100
In the afternoon Row
Crushed the first set but That second set!! ??♂️??♂️
fast the run. but rested too much between db and WB 12 kg
A 150kg
B 90kg
C dumbell 32,5kg
Kb 32kg
D 130kg defecit DL
E9:20
Run 3:32
Wallballs 30/30 i really can’t do 60 unbr?
Db sn unbr
Wallballs 12/8
9:42
Run 3:34
Wallballs 20/20/20
Db 35/5 really wanted to push those but had to put it down
Wallballs 13/7
You can do those wall balls unbroken. A game I like to play is to try to do one more than I want to, then try another, then another and before I know it I’ve done 5-10 reps more than I though I could. Try it and see what happens, you’ll surprise yourself!
Will give that a go next time??
That what froning said once
It was actually Josh I learned from 🙂