Wednesday 8.24.2022

*Coach’s Notes: Another throwback workout today (from 2019), in the form of some longer, sustained intervals — yay! Your goal (as always) should be to maintain a consistent pace from set to set, and, in doing so, get the best times possible. Using Part A as your warm-up, see if you can build some comfort being upside-down and/or hanging from the bar, two skills that are featured frequently in our “Performance” workouts.

And, for those that would prefer it, there is a “PUMP” option for today that is sure to be tons of fun.

“FITNESS” & “PERFORMANCE”

A. Warm-up/Prep
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — Handstand Work x 30-40 seconds (try to improve from last week)
Minute 2 — Scapular Pull-ups x 8-12 reps or Passive Hang from Bar x 30-40 seconds
Minute 3 — Piked or Lying Leg Lift-Overs x 16-24 reps

B. Conditioning Intervals
Every 10 minutes, for 30 minutes (3 sets) for times:
500/400 Meter Row
12/9 Strict Handstand Push-Ups (Fitness: 20 Push-ups)
20/15 Calories of Echo Bike
20 Toes to Bar (Fitness: 15 V-Ups)
400 Meter Run

Please note times for each of your three sets, with a goal of having the lowest possible total working time. Modify the distances and/or reps to ensure that get at least 2 minutes of rest after each set.

“PUMP”

A. Same as "Fitness" and "Performance"

B. "Pump" Session
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Glute Bridge Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 30 Seconds of Banded Bicep Curls + 30 Seconds of Banded Overhead Press
Station 3 – 60 seconds of Dumbbell Box Step-Ups
Station 4 – 30 Second Reverse Plank + 30 Second Plank from Elbows
Station 5 – 60 seconds of Bike Erg (for Calories)

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 -- 400 Meter Run
Station 2 -- 500/400 Meter Row
Station 3 -- 1000/800 Meter Bike Erg