July 1, 2021

Posted By: Christi

4 rounds for time of:
Run, 400 m
Row, 500/400 m

Goal: Sub 18 min

Another workout that we have done in the past a handful of times with Speal Programming. This is a great conditioning workout and will give you a chance to avoid any loaded movements and give ourselves a break there. Try to keep all row and run intervals consistent and strong. Avoid spiking and going out to hot at the start only to fade. If anything, start strong, and finish stronger on that last round! Keep an eye on the clock or wear a watch to help you with pacing if needed.

Post Work

3-4 rounds for quality of:
Wall Sit, 45 secs
Double Kettlebell Overhead Hold, 53/35 lbs, 30 secs
Chin Over Bar Hold, 15 secs

This is will be a valuable element we are adding to the next 5 weeks or so of training! Today has wall sits, overhead holds, and chin over bar holds. The wall sit can be made harder by holding a weight on your lap. Be sure that shoulders are against the wall and the hip crease is below parallel. The overhead hold should be done with a challenging weight and should be done in an unbroken set each round. The chin-over bar hold will be hard for many especially if you can’t do a pull-up. In this case, we would recommend that you either do it with the lightest band you can handle or hold at the top of a ring row. To make this harder for the athletes have them holding their chest to the bar! Go on the coach’s call to keep athletes moving at the same speed.