Blog

WOD: 4 Sets

1 Minute Calorie Bike/ Row Erg (OR Airbike 14/11 cal )/ or Run 150m
1 Minute Burpee Box Jump Over (24/20)

-Rest 2 minutes between sets-

TARGET SCORE
SCORE = Calories + Reps
Target Reps each set: 120/104+
Minimum Reps before scaling: NONE!

STIMULUS and GOALS
How to Pace: CHALLENGE! This is just a solid cardio session through and through. Pacing should be moderate and only pushed during the final station before the rest. Come out with a “Test Pace” and see how the body reacts.

How it should Feel: GASSY into CARDIO! Just stay moving! It’s only a minute’s effort on each station.

WORKOUT STRATEGY & FLOW
Run/ Row/ Bike Erg & Ski Erg: Pacing on the ergs should be moderate to moderate-high effort. On the bike, focus on staying upright and using your body weight to help drive down on the pedals. For the Ski, breathe through the motion with a strong, aggressive hip drive.

Burpee Box Jump Over: Move with purpose here, not all out, but steady without over-resting. Take a slight pause at the bottom and use momentum to carry up an over.

Strength & Skill

*Do a set every 2 minutes.

3 Front Squat @ 68% 1 RM Front Squat
3 Front Squat @ 73% 1 RM Front Squat
3 Front Squat @ 78% 1 RM Front Squat
3 Front Squat @ 83% 1 RM Front Squat
3 Front Squat @ 83-85% 1 RM Front Squat

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.