Tuesday CF WOD – Aerobic Intervals

20 Mar
0

Programming Notes

Continuing our progression of high power aerobic intervals. This week will be roughly 2-3 mins on 2 mins off. So the turnover should be HIGH.  You will repeat each of the first elements twice, this will test if your pacing is sustainable and your keeping it aerobic, so you should be getting roughly EVEN times across.

The second piece is slightly less time to work, so can put a little extra into the turnover. 90/90 intervals and aim to get through up to 6 rounds time dependant.

A) Warm Up

3 Min Skipping, Ankle/Calf Mobility, Front Rack Bands,  Thoracic Extension Foam Roller, Shoulder Rollouts, OHS Therapy, Lateral Squat to Pigeon, Hollow Body Bar Kips, V Ups, Inchworm Forward/Reverse, Up-Downs, Countermovement Jumps.

B) WOD

3 Rounds for time of...

30 DU (Int - 15 DU, Beg - 60 Skips)

10 Thrusters @ 45/30kg (Int/Beg - 30/20kg)

Rest 2 minutes.

3 Rounds for time of...

10 Bar-Facing Burpees

10 OHS @ 45/30kg (Int/Beg - 30/20kg)

Rest 2 minutes.

3 Rounds for time of...

30 DU (Int - 15 DU, Beg- 60 Skips)

10 Thrusters @ 45/30kg (Int/Beg - 30/20kg)

Rest 2 minutes.

3 Rounds for time of...

10 Bar-Facing Burpees

10 OHS @ 45/30kg (Int/Beg - 30/20kg)

Rest 4 minutes.

C) WOD 2

2 to 6 rounds of...

90 second AMRAP

5 Power Cleans @ 60/40kg (Int - 45/30, Beg - High Hang Clean or 30/20kg)

7 TTB (Int - Hanging Knee Raises, Beg - V Ups)

9 Box jump overs @ 24/20″ (Int/Beg - 20/16")

Rest 90 seconds between rounds

D) PM Session

A. Spend 20 Minutes working on Handstand Variation of your choice

B. 20 minute EMOM, alternating minutes

(1) – Strict ring muscle up, 1 to 5 reps

(2) – Assault bike, very easy pace to recover and keep the HR up

C. 10 minute EMOM, alternating minutes

(1) – Weighted High Plank Hold, max weight in 45 seconds

(2) – 100m run

D. Rotate through at your own pace for 4 to 5 rounds

D1. Air squat – 10 reps, tempo 3030 (3 seconds down : 0 pause : 3 seconds up : 0 pause)

D2. L-sit – Accumulate 20 to 30 seconds

D3. Handstand hold – Accumulate 20 to 30 seconds

D4. GHD back extension – 6 to 15 reps, tempo 2011

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