Monday 13 October
Warming Up
2 RFQ:
Strength/WL
A. Front Squats
For max load:
After each round:
B. Hinge/Pull
12 min to complete
*Build weight as reps go down.
C. Core / Complex
3-4 RFQ:
Tuesday 14 October
A. Rowing Pacing
2 RFQ:
Row 400 m increasing the pace each 100 m, especially if you haven’t done the 400 m test use this to get a feeling for an uncomfortable pace. If you did do the test, aim to finish the final 100 around your test speed.
In pairs in YGIG 14 min:
@ test split +5-10 seconds
TC = 14 min
Flow: one partner is working while the other rests. Each partner does each interval. Pair up with someone of about the same fitness so working and resting time is similar. Aim to work at a pace slightly slower than your 400 m test pace. You can work this out as follows: say for example you got 1:20 on your 400 m test. Then 80 seconds / 0.8 = 100 seconds, which converts to a 1:40 pace per 500 meters. So for the intervals today aim to stay between 1:45-1:50 / 500 m.
Rest 5 min & switch
B. Conditioning
2 RFQ:
300 m ski/600 m bike at a steady pace you can keep up for 14 min. The first 50 m should be completed at the same speed as the final 50m, no crashing.
1 min wall balls – work at a speed you can maintain for 14 min and try to hold this number for the next part.
For time:
TC = 14 min
*The goal of this part is to train holding a steady pace until the end so you’ll probably need to start slower than what you think you can manage. Aim for the same speed at each interval, as well for the ski-ing/bikeing as wall balls.
Wednesday 15 October
Warming Up
2 RFQ:
2 RFQ:
Strength/WL
A. Back Squats
B. Squat Accessory
12 min EMOM:
*Choose weights wisely as you’ll be moving the legs non stop for 12 min.
C. Core/Press
3-5 RFQ:
*Find the maximum weight you can move for the number of reps with good form still.
Thursday 16 October
Warming Up
7 min AMRAP:
Gym/Con
A. Gymnastics Skills
12 min EMOM:
B. Conditioning – Intervals
30″ ON / 30″ OFF x 7
*Slightly faster than your test speed. You can work out your speed as follows: say for example you got 1:20 on your 400 m test. Then 80 seconds / 0.8 = 100 seconds, which converts to a 1:40 pace per 500 meters. So for the intervals today aim to stay between 1:35 and 1:30 / 500 m.
3 min rest
30″ ON / 30″ OFF x 7
*Aim for the same challenging number each set
3 min rest
30″ ON / 30″ OFF x 7
*Aim for the same number of calories each interval
Friday 17 October
Warming Up
2 RFQ:
Into 2 RFQ:
Team WOD
Worm Squats & STOH
10 min AMRAP for Quality
1-2-3-4-5-6 ETC.
*Flow: 1 Worm Squat, 2 STOH, 2 worm Squats 4 STOH, etc. This part is for quality so take your time figuering out a strategy with your partner of picking up the worm and syncing the movement properly.
B. Workout
16 min AMRAP:
In teams of 2:
At 0:00 and every 2 min – so 8x:
*Only one partner needs to complete this, all reps can be done by one partner of you can divide the reps as you wish.
*Score is total number of thrusters completed
Saturday 18 October
Warming Up
In 5 min:
Then onto 1-2 RFQ:
Gym/Con
For time:
21-15-9
Into:
15-12-9
Into:
9-6-3
TC = 40 min
RX+ = Only snatches allowed, no other GTOH, add weight to ensure you can do no more than max 7, 5 and 3 reps when fresh. Aim to stay as much unbroken as you can on the gymnastics.
I = Use weights that enable you to stay within the rep ranges mentioned when fresh. Leg Raises, Regular Pull Ups & Jumping BMU or Burpee Pull Ups
B = Empty barbell or DBL DB’s / V-ups, Jumping Pull Ups or Ring Rows & Burpee Pull Ups
Sunday 19 October
Warming Up
1-2 RFQ:
1-2 RFQ:
Strength/WL
WL Clean & Jerks
Every 2 min x 4:
Rest 2 min & add weight
Every 2 min x 4:
Rest 2 min & add weight
Every 2 min x 4:
*Todays’ challenge is to find the maximum weight you can move for the set reps with good form. You are allowed to build the weight over the working sets. Reps can be drop or touch and go.
B. SB Complex
3-5 RFQ:
C. Accessory
10 min AMRAP for quality
*Take a heavier DB each set
