Tuesday 9.5.2023

*Program Note: We will be doing 1-RM testing of the Clean & Jerk, Bench Press, and Back Squat this week (in that order, starting tomorrow). If you want to maximize your performance on these tests, then temper your effort on today’s workout accordingly. If you’re not concerned about these, then feel free to send it!

*Coach’s Notes: Today’s workout is as hard (or as easy) as you make it; each station is designed to be completed in 60 seconds or less, leaving you 30(ish) seconds of rest between work stations. Since this is not a TON of rest, it’s your job to regulate your output, control your breathing, and stay mentally ready to keep pushing through all 4 sets of each. A good goal would be to get the same or similar reps and times throughout — though doing so will feel tougher and tougher.

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 80 Double-Unders (or 60 seconds of practice)
Station 2 – 60 seconds of Strict Pull-Ups (advanced: Ring Muscle-Ups)
Station 3 – 400 Meter Bike Erg
Station 4 – 200ft Farmers Carry
Station 5 – 60 seconds of Strict Handstand Push-ups or Push-ups @10X1 tempo (focus on good ROM)
Station 6 – 200 Meter Ski

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets