Blog

PART A: WOD

5 Sets of:

480m Run/ 500m Row
10 Wall Facing Shoulder Taps / Tall Plank Shoulder Taps
8 Strict Knee to Elbow/ 16 x Sit-ups

Intensity: 70-75% slow and Steady
Zone 1-2: The target HR should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.

Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle.

PART B:

Foam Roller Mobility and Stretch out

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.