Click here to learn more about our special Founders Club offer!

Workout – Tuesday, June 7

TIMELINEINTRODUCTION
0:00 – 11:00 General Warm-Up (11 min)
11:00 – 16:00 Specific Warm-Up (5 min)
16:00 – 26:00 Skill/Strength (10 min)
26:00 -29:00  Pre-WOD Break/Prep (3 min)
29:00 – 57:00 WOD (28 min)
57:00 – 60:00 Accessory/Cool Down/Clean up (3 min)
Pairing conditioning with bodyweight gymnastic movements will create a unique challenge for you today. The ability to move our bodies through space is essential to nearly everything we do in the gym and outside of it. The skill/strength portion today will see you work through some more intervals combining runs and Turkish get-ups. We want all athletes pushing here, aiming to finish the run and knock out the TGU with at least :15 seconds to spare. For the workout, the goal for all athletes should be to match or beat their time from round 1 to round 2. Appropriate pacing and smart breaks on the pull-ups and push-ups will be crucial. Runs and rows should be completed in ~5:00 or less, with the pull-ups and push-ups ideally being knocked out in sets of 5+.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks!

Big volume today, the goal for this group is to stay aerobic for as long as possible by picking a pace that lets them keep moving. 

Coaches can help this happen by working on good running and rowing technique and strategy in warmup!
General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group.

Help athletes pace this one by setting targets for rowing and running pace for the first round. Goal is to match or beat row and run times in round 2! 

Encourage athletes to maintain good technique and full ROM on the pushups and pull-up as the reps and fatigue add up in the second round.
Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible.

Help athletes pace this one by setting targets for rowing and running pace for the first round. Goal is to match or beat row and run times in round 2! 

Encourage athletes to maintain good technique and full ROM on the pushups and pull-up as the reps and fatigue add up in the second round.

WARM UP: 00:00 – 16:00 (16 MINS)

GENERALSPECIFIC
250m row 
into..
3 RDS
8 DB Floor Press
8 DB Rows
16 Mtn Climbers
into..
200m run
Review Turkish Get-Up

Skill/Strength: 16:00 – 26:00 (10 MINS)

OPTION 1OPTION 2
Every 2 minutes x 4
100m run + 1/1 Turkish Get Up
Every 2 minutes x 4
100m run + 1/1 Turkish Get Up

PRE-WOD BREAK/PREP: 26:00 – 29:00 (3 MINS)

WOD: 29:00 – 57:00 (28 MINS)

OPTION 1OPTION 2
“Sonic”
2 RFT
1000m Row
25 Hand Release Push-Ups
800m Run
25 Pull-ups

26 MIN CAP
“Remote Sonic”
2 RFT
800m run
25 Hand Release Push-Ups
800m Run
25 Bent Over Rows

26 MIN CAP

POST WOD: 57:00 – 60:00 (3 MINS)

ACCESSORYCOOLDOWN
1:00 Banded Lat Stretch/Side
1:00 Standing Calf Stretch

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro
This website or its third-party tools process personal data.
You may opt out by using the link Opt Out