Blog Search

Workout of the Day – Wednesday July 10th, 2019 “Double Header”

By: 0

Strength

Barbell Cycling: Deadlift & Push Jerk (AMRAP – Reps)

All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95

Male Kilos – 61-70-83-70-61

Female Kilos – 43-47-56-47-43

Metcon

Double Header (Time)

For Time:

50/35 Calorie Assault Bike/Row

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike/Row
Pacing wise, we naturally need to pace that first bike, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excessive DU trips. That’s where time disappears.

On the final bike, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let’s aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.