plan een intake

Programming week 9

Monday 24 February

Warming Up

In pairs:

  • Row exactly 500 m in IGYG without viewing the screen – switch every 30″

For every meter over/under both partners do 1 burpee

  • Ski exactly 500 m in IGYG without viewing the screen – switch every 30″

For every meter over/under both partners do 1 burpee

Before starting do a test set of 30″ to see how much distance you cover on each machine.

Conditioning

For max distance:

2 rounds:

3′ ON /3′ OFF x 8 – rest 1 min between rounds

  • Set 1-8 = Rower
  • Set 9-16 = Ski-erg

Work in pairs. P1 and P2 alternate sets. So P1 starts on the first machine. Completes 3 min while P2 rests. Then P2 completes 3 min while P1 rests. Score is total distance over 8 rounds (4 rounds per athlete). 1 min rest to switch machines and get ready, then complete the 8 rounds again for machine 2.

*Keep an eye on your pace and s/m. Try to keep these metrics as constant as possible. Hold a high, but sustainable pace.

Tuesday 25 February

Warming Up

2 RFQ:

  • 10/10 Shoulder Exorotations
  • 10/10 Bent over flyes with small plates
  • 10 KB Deadlifts

Strength – Press & Legs

5-3-2-1 reps of:

  • Bench Press
  • Sumo Deadlifts

*Build weight as reps go down. If you’re feeling up to it, go for a 1 RM.

Workout – Open workout 21.1

For time:

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Time cap: 15 min

Wednesday 26 February

Warming Up

7 min AMRAP:

  • 10 Downward Dogs to Upward Dogs
  • 10 Banded Pull Aparts
  • 10 Ring Rows
  • 60″ Machine

Gymnastics

20″ ON / 40″ OFF x 10

  • Even: max (C2B) pull ups
  • Odd: max (pike) push ups

*Short rest means you should probably choose slightly easier movements than what you think you can manage

Workout

  • 400 m run
  • 20 DBL DB Deadlifts @ 2 x 22.5/15 kg
  • 15 Alt DB Snatch @ 1 x 22.5/15 kg
  • 10 DBL DB FR Box Step Overs @ 2 x 22.5/15 kg

TC = 18 min

*Use one set of DB’s for all movements.

Thursday 27 February

Warming Up

2 RFQ:

  • 30″ KB holds (at shoulder height with arms extended)
  • 60″ Ski Erg at high resistance or arms only Echo bike
  • 10/10 m KB 90″(Bottom Up) Waiter Carry
  • 10 KB High Pulls

Strength – Strict Press

  • RETEST 1 RM Strict Press

*Warm up to your test weight whilst avoiding doing too many sets to ensure you stay away from fatigue. Try to limit attempts to 2-3 times max, with at least 2 min rest between sets.

 

Workout

For time:

  • 1K Row/Ski/2K bike

Rest 3 min

  • 1K Row/Ski/2K bike

TC = 13 min

*Try to complete this training for 2 machines of which one ideally the rower if it is available. This should be faster than your 2K pace. The 3 min rest should feel short.

Friday 28 February

OPEN WORKOUT 25.1

Saturday 1 March

Warming Up

2 RFQ:

30″ KB holds (at shoulder height with arms extended)

60″ Ski Erg at high resistance or arms only Echo bike

10/10 m KB 90″(Bottom Up) Waiter Carry

10 KB High Pulls

Strength – Press & Accessory

  • RETEST 1 RM Strict Press

*Warm up to your test weight whilst avoiding doing too many sets to ensure you stay away from fatigue. Try to limit attempts to 2-3 times max, with at least 2 min rest between sets.

OR if you did this earlier this week and do not wish to repeat the test complete the following training:

3-4 RFQ:

  • Max BB Strict Presses @ a bar you can lift for at least 3 reps
  • Max SB Squats at the heaviest SB you can carry for at least 3 reps
  • 3 Incline/Weighted Push Up (Use an incline, or add weight, so no more deficit work, to ensure you can do just 3 reps)
  • 3 Tricep Dips (use weights/bands to ensure you can do just 3 reps)

 

Workout

2′ ON/1′ OFF x 5

  • 5 BMU or 10 TTB
  • 7 BB C&J @ 60/40 kg
  • 9 Burpees over BB

*Short intervals with a challenging gymnastics movement. Try to push the pace harder than you want to so choose the movement you master well enough to accommodate that.

Sunday 2 March

Warming Up

Death by Calories on machine

EMOM for as long as possible

  • 12/10 calories*

*Add 1 calorie each min. If you can no longer make the number every min the workout stops.

Conditioning

Mikko’s Triangle

28 min EMOM

  • 1 minute Row
  • 1 minute SkiErg
  • 1 minute Assault/Echo Bike
  • 1 minute Rest

*Set a single number of calories and complete that amount of work each minute – every minute.

Suggestions:

RX = 20/17 Cal

I = 15/12 Cal

B = 10/8 Cal