LCF New Years Eve 30 December 2023 Check community board for details coming. RISE45
Our focus for this Rise45 is simple–get you results. This challenge will have an emphasis on 7 principles that, when applied properly for the long term, can give you the wealth in the form of health that you most desire:
Click on the link below to get started.
https://www.ttrufitness.com/rise45-challenge-2024
Today is a day we enter the pain cave. The goal is to execute this workout with full tenacity. Be in attack mode and push the threshold. The consideration for pacing should be around 18/20 RPE out the gate. You an’t afford to sprint at any given time and expect to hold on, but you SHOULD be gosling to remain aggressive throughout. The fitter we can build this time domain the better you’ll get at sprinting and longer aerobic bouts!
2:00 row
2:00 bike
2:00 25ft shuttle run
—————
8:00 AMRAP
10 light KB swing (Russian)
10 Halo (5 left/ right)
10 hollow rock
10 pike slide (feet on rower seat)
10 single arm on front squat (5 each side)
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RXConditioning:
40/32 Cal Row
40/32 Cal Bike
40/32 Cal Row
For time.
Intermediate:
“Glycolytic Go…”
40/32 Cal Row
40/32 Cal Bike
40/32 Cal Row
For time.
Baseline:
“Glycolytic Go…”
30/24 Cal Row
30/24 Cal Bike
30/24 Cal Row
For time.
Tabata Russian twist
:20 work/ :10 rest x 8 rounds
20lb/14lb. Medball
** total reps is score
Front Squat (3 count hold in the bottom, yes a real 3 seconds.)
5×1 Rest 2:00 between efforts. (80-90%1rm. These loads are lighter than last week due to the demand of the tempo. We want to practice proper bracing and holding in the bottom for the full time requested before standing. This can help “mature” someones squat and guide them to squat and stand with more of an upright torso. Also, when we test our 1rm next week, it’ll help us prep for a PR!)