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Monday 30 September
Warming Up
Then 1-2 sets of:
Strength: Romanian Deadlifts & DB Bench Press
8 x 90″
*Same numbers with the same tempo (3-1-X-1) now in timed intervals. Each rep should take at least 4″ which means each set should take about 40″
Workout
For time:
TC = 18 min
*Simple movements so try to push the pace today.
Tuesday 1 October
Warming Up
Every 100 m increase speed.
Rest 1 min between rounds & alternate machines.
Conditioning – 30″ Short Anaerobic Test
30″ Max echo bike test
3 Attempts to find a max calorie in 30″ on the Echo, not Assault, Bike. Rest at least 4 mins between sets. Read the score at 30″, spillover calories do not count.
Workout
If there’s time left 10-15 min AMRAP in pairs:
Working at 60-70% intensity:
*The purpose of this part is to recover from the E-bike test. Work at an easy pace, ensure you can keep a conversation going. We do not want to finish this part very tired, but feeling warm but recovered. P1 starts on the rower/ski-erg and P2 on the box step overs and KB swings, P2 keeps repeating these 2 movements until P1 has finished their distance, then they switch.
Wednesday 2 October
Warming Up
1-2 RFQ:
Then onto: 2 RFQ:
Strength: Back Squat & Pull Up
Back Squats
Superset with 5 Strict Pull Ups
*We’re moving to strict pull ups this month, try to keep the weight/band from your last set of chin ups.
Workout
3′ on / 1′ off x 4
*Score is total reps completed in all 4 sets. Continue where you left off each round.
RX = 5 wall walks, 2 x 22.5 / 15 kg
I = 4 (partial) wall walks, 2 x 15/10 kg
B = 3 partial wall walks, 2 x 10/7.5 kg
Thursday 3 October
Warming Up
7 min AMRAP:
Gymnastics: Compression Strength/Skill
Every 4 min x 4
Intermediate:
Beginners:
Every 4 min x 4
Workout
Retest:
3 Attempts to find a max calorie in 30″ on the Echo, not Assault, Bike. Rest at least 4 mins between sets. Read the score at 30″, spillover calories do not count.
Or if you did this test on Tuesday and do not wish to repeat it:
2-3 x
Rest 3 min between sets
Friday 4 October
Warming Up
1-2 RFQ:
1-2 sets of:
Without barbell:
Then with EB:
Weightlifting
Build weight over sets:
Workout
For Time In Pairs all IGYG:
TC = 18 min
*Choose weights for each lift to ensure you can do about 7-8 reps UB when fresh for weight 1, 3-5 reps UB for weight 2 and 1-2 reps UB for weight 3. You have 6 min per set of C&J and box movement. Aim to use one barbell but if the difference between athletes is too big set up 2 separate.
Saturday 5 October
Warming Up
2-3 RFQ:
Strength: Squat Accessory
3-4 RFQ:
* Rest as needed. We’re changing the accessory a little bit compared to last month and doing 2 reps more. See if you can do that with the same weight as the last set of 8 reps you did last time.
Workout
For time:
TC = 20 min
*Divide reps as you wish, work does not need to be completed as preciscribed but anything is allowed today. For example you could do 5 rounds of 20 Push Ups, 15 C2B and 400 m run. For the intermediate athlete who is unable to do big sets yet 5 rounds like this may be more appropriate: 10 Push Ups, 10 C2B, 10 Push Ups, 5 C2B, 400 m Run.
Intermediate: 60 Push ups, 60 (Banded) Kipping Pull Ups, 1.6 K run
Beginner: 50 Incline Push Ups, 50 Jumping Pull ups with 1″ hold at top, 1.2K run
Time Domains:
Push Ups: 5 min
Pull Ups: 5 min
Run: 10 min
Sunday 6 October
Warming Up
After min 1 & 3:
After min 2 & 4:
Conditioning – Long Aerobic
Do a test round, get your stuff ready and have a plan. Today’s workout is a long grind with easy movements. The challenge is to find a sustainable pace and to keep chipping away on the 150 reps of each movement, so make sure you start slower than you think you can manage and rest before you get too hot.
Workout
Morrison but different:
50-40-30-20-10 reps of:
TC = 40 min
RX = echo bike/ski erg, 20/15 kg plate, target needs to be higer than arm’s length
I = ski erg/rower, 15/10 kg plate, target needs to be higer than arm’s length
B = rower/Assault bike, 10/5 kg plate, target does not need to be higher than arm’s length