General Warm Up (5-12)
2 rounds:
10/7 Calorie Row
20 Side Plank Hip Taps (right side)
10/7 Calorie Bike
20 Side Plank Hip Taps (left side)
10 Curtsy Lunge (5/side)
Specific Warm Up (12-20)
5 Woodchop Right
5 Woodchop Left
5 Medball Russian Twist (L+R=1)
*at lighter load
5 Woodchop Right
5 Woodchop Left
5 Medball Russian Twist (L+R=1)
*at workout loads
+
6 Box Crossover Step Over (low height)
6 Box Crossover Step Over (workout height)
RXConditioning (20-47)
“Flow or Go”
80/65 Cal Row or Bike
40 KB or DB Half kneeling Woodchop (35/20lb.)
80/65 Cal Bike or Row
40 KB or Db Half kneeling Woodchop (35/20lb.)
80 Cross over box step over (24/20′)
Every 3:00 including 0:00, until finish you must execute 20 seated MB Russian twist (20/14lb.)
Goal: Sub 24
Cap: 27
Half kneeling wood chop:
Cross over step up and over:
Intermediate:
70/55 Cal Row or Bike
40 KB or DB Half kneeling Woodchop (20/15lb.)
70/55 Cal Bike or Row
40 KB or Db Half kneeling Woodchop (20/15lb.)
70 Cross over box step over (24/20′)
Every 3:00 including 0:00, until finish you must execute 20 seated MB Russian twist (14/10lb.)
Baseline:
50/35 Cal Row or Bike
30 KB or DB Half kneeling Woodchop (10/5lb.)
50/35 Cal Bike or Row
30 KB or Db Half kneeling Woodchop (10/5lb.)
40 Cross over box step over (custom plate height)
Every 3:00 including 0:00, until finish you must execute 20 seated MB Russian twist (unweighted)
(50-60)
4 sets:
1:00 Max Pushups
Rest 1:00 btwn sets. If you’re good at pushups, put hands on plates to add a deficit
(0-5)
Today we flow or go! Although the Open is wrapped, this flows nicely with the current programming structure for an even 4th week. So, if you are feeling beat up then please show up and “flow” through this session and pump blood to the body and feel better on Friday! If today is more of “go” for you and you need some hard mileage and intensity under your legs, then go get it! Be mindful of the DB/KB wood chops– this is a new movement and similar to landmine work with barbells. While it’s present in the conditioning, to get the best results with this move, slow it down just a touch. It’s not something that must be over emhasized at all–it’s here with heavy breathing for a reason–but focus on using your trunk to move the DB/KB not just your arms and don’t swing it down faster than you swing it up and good results will follow. Cross over step up and overs should be lateral, not forward. So even when you are trying to go fast, keep your body square and do not turn to the box. SORENESS ALERT: When we train something like the Russian twist or wood chop, it brings a mindset that feels like “this is easy”. Often that mindset is accurate compared to other things, but because we do not rotate with speed as often as we do other things, you can be pretty sore the next 2 days.
For scaling today, the most effective consideration is less reps on the seated Russian twists so you can get back to work quickly each time you are forced to stop. Then if you know erg work is not your strong suit, scale the calories back. Other obvious things are reps for other movements and height on the cross over step ups.