Goal: Sub 11:00
Levels Consideration: Deadlift
Today’s workout specifically, anytime we’re in the Pp(p) world, managing muscle fatigue becomes the focus. Without the proper cellular foundation (capillaries etc) fatigue can happen rapidly … and ‘knowing’ yourself can take time. Your mind will tell you it’s a great idea to blast out the gate, but doing that and not paying attention to the way things are feeling overall, is a bad way to go. Move smooth and work to stay unbroken for the entire workout, but don’t rush it. Take deep breaths between movements to hold a consistent pace. Ring rows will be the trickiest to pace, as they are the most limited (and most isolated) of the movements. Try not to hit failure here at all, and take quick rests between sets. Deadlifts and Goblet Squats will be more straight forward, but still tend to the conservative side in early rounds.
Goal: 8+ rounds
Levels Consideration: Weightlifting
The key on this workout is no missed Push Jerks. Difficulty will increase with reps. Maintain crisp reps, and take breaks as needed. Take a little rest before hopping on the bar, to maintain quality. Move quick & consistent on the Box Jump-overs and Double-unders, AND don’t forget to breathe! As with all Vp dominant workouts, breathing will make or break you.
Goal: More Muscles
Levels Consideration: UB Pull
This is a FBB workout, with a squat, an upper body pull, upper body push, and core. Whenever we train, focus must be on movement quality, seeking to build that mind-muscle connection … but today those are even more important. On the Back Squats and Kettlebell Press, focus on chasing the burn in your legs and shoulders. For the Pull-ups focus on strength, fully activating the lats for maximal tension. The Windmills round out the workout with a total focus on balance, coordination, and activating the obliques on the stand.
For Backsquats, KB Press, and Windmills there immediately follows a complementary static hold up to the 60s mark.
Fully engage your lats on the Pull-ups (or negatives) and complete “test quality” reps. This will ensure that when you retest UB Pull, your reps are good!
Windmills work in the transverse plane of movement, which is often NOT worked in “functional fitness” — you may get sore, so be conservative with the weight. Again, this is not about a score — it’s about … building a solid foundation … to build upon for the rest of the year! So take your time and focus on quality.
Goal: 3+ Rounds on AMRAPs, Sub 3:00 on Run; 30+ Cals on Bike
Levels Consideration: Kettlebells, Running, UB Pull
This three-part interval workout should be Vp(v) … but it all depends on depending on how you do it. As hard as possible pushes that first 6 minutes to Pv(v) — lactic tolerance; you will NOT be able to recover in a mere 1 minute rest. Go steady & smooth, because that 1 min rest is coming! On the second interval, the KB movement drops down (in progression) and we combine pull-ups & burpees, which slows down the movement — but we’re going only 4 minutes. Then another 1 min rest! The final interval that should last around 2 minutes. Do movements consistently, steady and unbroke, smooth, and focus on consistent breathing and controlled intensity. Leave some gas in the tank to attack the final piece with speed and confidence. Learning to pace workouts is a skill that takes deliberate practice. Walk right on the edge without tipping over or needing a long break.
Goal: Sub 10:00
Levels Consideration: Upper Body Push
This workout is all about shoulder stamina, Pp(p), and it’s going to get fun really fast! We rarely couple movements as we have now (ie having both hspu and overhead squats), but every once in awhile … it’s a good thing.
Every minute, you’ll also be required to do 5 toes to bar (or variation), so there will be significant core fatigue element (what with the overhead squats and the ttb). Go for unbroken sets on the OHS, to avoid the unnecessary work of getting the barbell back up overhead. Use strategy to achieve this most efficiently … and remember to watch the clock so you know when those EMOM toes to bar are coming.
The best way to manage shoulder fatigue — which is the goal — is small sets and quick rests on the Handstand Push-ups. Move steady and be consistent with your movement to eschew singles.
Goal: Sub 18:00
Levels Consideration: Rowing
Our Row Prep day, and we’re mixing it up with core and upper back work.
The goal is to keep a consistent high pace on the rower and a focus on teamwork will best facilitate it. Transitions are also crucial, so getting in and out of the rower smoothly can pay off. Decide on the distance each partner should row before you start… set out a game plan to maximize your pace. Don’t forget that the Plank and KB Rack will absolutely affect your rowing so do not underestimate their impact. It’s better to switch more often on the rower than to have your overall pace slowed because your grip or core is fatigued. With that being said, you want some gas in the tank for the buy-out set of Burpees. Switch often on the Burpees, communicating throughout, to move quickly through the burpees. As soon as you see your partner slow down switch!
Workout Structure: As one partner rows the other does either a KB Front rack hold or plank, their choice. They must stick to the movement they picked for that entire interval, but can switch for each subsequent interval. Once Rowing is done and Burpees begin the KB Rack hold and Plank are no longer performed during “rest” periods.
A quick note on that – to get your feet out of the straps rapidly, slide your foot up so as to get a little space behind the heel, then lift the heel out. Most people just try to lift the heel up and get stuck