FOR RPMS
Bike Sprints
2 x (8x:10on/:20off)

STRENGTH
Front Rack Lunges
4 x 8/8, across

WOD GUIDANCE & GOALS
Yes, biking again! This is WEEK TWO of a SIX WEEK program of bike sprints that we’re doing to increase your vo2 max. Your baseline test was the two mile bike rest (for average rpms), which we’ll retest at the end of the series. Why increase your vo2max? A three percent increase in vo2max decreases your risk of a cardiac event by FIFTEEN percent! Like last week, coaches will give you a target rpm to hit for each interval. Record your rpms.

THEN, with your legs that may feel a bit wobbly, you’ll do eight front rack lunges on one side, then eight on the other side. You decide whether you step forward or backward. Build to a 6.5-7/10 effort which you’ll hold across for all four sets. Record your weight.

Post RPMS + Weight to Comments.

“Austin”

EMOM 20
1 – 5 Wall Walks
2- 15 Box Jumps
3 – 25 Russian KB Swings
4 – Rest

Height: 24/20
Weight: 53/35

EMOM 20
1 – 5 Mod Wall Walks
2- 15 Step Ups
3 – 25 Russian KB Swings
4 – Rest

Height: 24
Weight: 35/26

EMOM 20
1 – 20 Plank Taps
2- 15 Step Ups
3 – 20 Russian KB Swings
4 – Rest

Height: 20
Weight: 26/18

WOD GUIDANCE & GOALS
You’ll be looking forward to that fourth minute! Take ALL :60 to complete the 5 wall walks (or your scaling option), and then immediately have to hop right into the box jumps. Breath on the step down, and as soon as the second foot touches the ground try to hop right back up. The box jumps will take :45, and then you’re moving right into 25 eye-height swings. The swings will take :40-:50 and then you’ll get to rest and recover before the next three minutes. Record any modifications.

Post Mods to Comments.

“When I Do”

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 115/75

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 75/55

9 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 In+Outs

Weight: 55/35

WOD GUIDANCE & GOALS
It’s a Rise-N-Grind on a Tuesday! Start at a moderate pace. Not a sprint but also not conversation pace. Run into the gym, and immediately pick up your barbell for 6 front squats. Keep squats unbroken every round (it’s only 6!) Then back out the door for the same moderate pace. Run back to your bar to complete your burpees in around :30. Each round will take 2:00-2:30 with a target time of 30 minutes (35 min cap.)

Post Time to Comments. Compare Scores HERE.

“Gonna Work It Out”

10-9-8-7-6-5-4-3-2-1
Chest to Bars
Power Clean

Weight: 155/105

10-9-8-7-6-5-4-3-2-1
Pull Ups
Power Clean

Weight: 115/75

10-9-8-7-6-5-4-3-2-1
2 x Ring Rows
Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
SImple and effective! If you are proficient at chest to bars, you may want to do every round unbroken. If they’re a work in progress, break each set just over half way until you reach the set of five or four. To save your grip for the pull ups, break the power cleans from the beginning into two sets until the set of five then try to go unbroken. Target sub 15 minutes.

Post Time to Comments. Compare Scores HERE.

“Mama Said Knock You Out”

10 Rounds
10 GTOH
8 OH Lunges
6 V-Ups
*on the minute 4 Burpees

Weight: 45/25

10 Rounds
10 GTOH
8 OH Lunges
6 Tuck-Ups
*on the minute 4 Burpees

Weight: 25/15

10 Rounds
10 GTOH
8 OH Lunges
6 Tuck-Ups
*on the minute 4 Burpees

Weight: 15/10

WOD GUIDANCE & GOALS
At “3-2-1-Go!” you’ll STARTs with 4 BURPEES, and then will continue to do 4 burpees on the minute until all 10 rounds of the triplet are complete. The ground to overhead and overhead lunges are all done with the same plate. Do the first two movements unbroken for as long as possible, then chip away at the v-ups. Each round will take about one minute to complete. Target 20 minutes.

Post Time to Comments.

“Partner McGhee”

WOD GUIDANCE & GOALS
A twist on a Hero workout! Partner 1 will run 200 meters as Partner 2 chips away at 5 deadlifts (heavy), 13 push ups, and 9 box jumps. Every time your partner is running, try to get through 1.5 rounds of the triplet. Your score will be total rounds accumulated by you AND your buddy. Target 15-20 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Scared to Start”

EMOM 18
1 – 18/15 Calorie Row
2 – 5 Weighted Strict Pull Ups
3 – Rest

Weight: 35/20

EMOM 18
1 – 15/12 Calorie Row
2 – 5 Strict Pull Ups
3 – Rest

EMOM 18
1 – 12/9 Calorie Row
2 – 5 Banded Strict Pull Ups
3 – Rest

WOD GUIDANCE & GOALS
Get your heart rate elevated, do some heavy pulling, then rest! CHALLENGE yourself on the row or the pull ups. Really push to the last second on the row to get just one more calorie, then see what you’ve got on the pull ups! Place a dumbbell between your feet or thighs to make them weights, don’t use a band for the first time, use a skinnier band, or make every ring row the hardest it’s ever felt! Record your cals, weight or mods.

Post Record any mods to Comments.

WOD GUIDANCE & GOALS
High intensity bike training, done at or above threshold pace, is directly correlated with increasing your VO2Max. A higher vo2max PLUS increased muscle mass, is an investment in your respiratory health and living a longer, healthier, and happier life!! And one more golden nugget about sprints, they are efficient at garnering results, unlike their slow, long-distance counterpart. Attack today’s sprints at 120% of your max aerobic speed (rpms) based on last friday’s 2 mile bike test. If you didn’t do last week’s test, well… todays the day! Record your average rpms.

Post RPMs + Time to Comments. Compare Scores HERE.

“Piano Bar”

5 Rounds
300 Meter Run
100 Meter Suitcase Carry
:60 Plank

Weight: 70/53

5 Rounds
300 Meter Run
100 Meter Suitcase Carry
:60 Plank

Weight: 53/35

5 Rounds
200 Meter Run
100 Meter Suitcase Carry
:60 Knee Plank

Weight: 35/26

WOD GUIDANCE & GOALS
Get ready for a sneaky ab workout! Run the 300s in :90 or less. Start the suitcase carry with a heavy kettlebell in one hand and switch hands on the return. On the carries, stand/walk as tall as possible using your obliques to stabilize your trunk (no leaning to one side.) End each round with a :60 plank to set your core on fire! Each round will get progressively harder as your core muscles start to tire. Target 17 minutes.

Post Time to Comments.