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Tuesday 5.12.20

Warm-up Prep (10-15 Minutes)

2 Rounds

5 Burpees

50 Single Unders

10 Hollow Rocks

10 High Knees

 

Strength - Core

4 Rounds

10 Strict T2B

20 Med Ball Sit-Ups 20/14

20 Med Ball Russian Twists 20/14

10 Med Ball V-Ups 20/14

 

WOD (Workout of the Day) 

Hero WOD

"Bert"  

For Time

50 Burpees

400 meter Run

100 Push-Ups

400 meter Run

150 Walking Lunges

400 meter Run

200 Air Squats

400 meter Run

150 Walking Lunges

400 meter Run

100 Push-Ups

400 meter Run

50 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

Stimulus:  

  • Our goal for this workout is to target 25-45 minutes
  • This is a long chipper with lots of movements in high quantity.  Don't burn through it, you won't last, instead chip away at the movements and go for smaller sets to keep your energy at a constant replenisment state.  Keep moving, target 80-85% of your max, tailor correctly.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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