WEDNESDAY
| Strength
4 Sets for load: 6 Weighted strict pull-up eccentrics 6 Bench press *Perform a new set every 2:00
Active: Bodyweight strict pull eccentrics Lifestyle: Jumping pull-up + toe-assisted eccentric or Toe-assisted strict pull-up.
Today’s upper body strength work should see challenging yet unbroken sets, whereby athletes may choose to change loads up or down across sets according to fatigue and maintaining a full range of motion. |
| WOD
4 Sets each for time: 500/400m Row/Ski/ 1000/800m Echo/Assault/Bike Erg *Rest 1:1 with a partner between sets *Score is your slowest set time!
The workout should see a thorough energy system warm-up into a 90-95% effort out of the gate, whereby a strong pace is held throughout the entire interval. The game that follows is to try and hold or exceed the X:XX/500m average pace on the next 3 sets, else the next slowest set is the score for the day. |