4.21.2022
Warm-up
[3:00-15:00]
4:00 AMRAP
5 Inchworm Push-Ups
10 Mountain Climber Lunge to Stretch
15 Air Squats
then
:30sec Pick Drill
:30sec Body + Arms
:30sec Legs + Body (only)
1:00 3/4 Stroke "Power Strokes"
1:00 Full Strokes
---
Then
3x1:00 Row
Metcon
[18:00-42:00]
Descending (6 Rounds for reps)
Every 4:00 for 6 Sets (3 of Each)
Station 1:
7 Burpees
10/8 Cal Row
9/7 Cal Bike
7 Burpees
Station 2:
10/8 Cal Row
14 Burpees
9/7 Cal Bike
CC: PUSH/THRESHOLD
Goal: 3:00/Station
By breaking this up into two types of sets we are challenging the way you will have to tackle each one. For the first station we are looking at attacking the burpees fast and then hitting more of a paced rhythm on the machines. For station 2, we are looking to push the rower, stay steadier and breath through the burpees before sprinting the bike.
Focus of the workout is consistency and staying as close to 3:00 on/1:00 off throughout the workout.
Open/RX+:
Station 1:
8 Burpees
12/10 Cal Row
12/9 Cal Bike
8 Burpees
Station 2:
12/10 Cal Row
16 Burpees
12/9 Cal Bike
Descending Build (6 Rounds for reps)
Every 4:00 for 6 Sets (3 of Each)
Station 1:
5 Burpees
9/7 Cal Row
8/6 Cal Bike
5 Burpees
Station 2:
9/7 Cal Row
10 Burpees
8/6 Cal Bike
Cool Down/Stretch
[48:00-56:00]
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Finisher
Metcon (Time)
5 Rounds
20 Alternating V-Ups
:20sec Side Plank (right)
:20sec Side Plank (left)
10 Plank Alternating Knee to Elbow
EXTRA Competitor WOD
Conditioning (A) – Morning Session
Metcon (AMRAP - Rounds and Reps)
A.
45:00 AMRAP
2000m/1700m Ski Erg
10k/9k Bike Erg
2000m/1700m Row
-Max Meter Bike Erg in Remaining Time
