6/11/2019 - WORKOUT 1.1

Score Type:: Total Time

FOR TIME
800m Run
25 Push Press (135/95) performance|(95/65) fitness
800m Run
20 Push Press (155/105) performance|(115/95) fitness
800m Run
15 Push Press (185/125) performance|(135/105) fitness

25 Min Cap

SCALING
REPS, LOADING, VOLUME...
The volume for today is pretty high. Make sure to scale the distance on the Run to something manageable, especially for your newer/deconditioned athletes.
The loading on the bar is intended to start moderate and finish heavy on the last set. Scale the weight down to something that will allow your athletes to get at least 5-7 reps unbroken at each weight.
MOVEMENT ADJUSTMENTS...
Push Press -- If going overhead is not an option for today, you can have athletes perform Floor or Bench Presses instead. Run -- If athletes are unable to Run you can have them Row for 1000m or 4:00 on the Bike.

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6/11/2019 - STRENGTH 1

Score Type:: Total Weight

5x5

Push Press - building to heaviest set of 5
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The Strength Session is high in volume considering athlete’s warm-up sets. The weight should stay moderate in order to maintain the tempo for all 5 sets. For the Strength Session today, the focus should be on control and technique.
The workout is a longer duration couplet of monostructural and weightlifting. The volume is pretty high with moderate-heavy loading on the barbell. We’re looking for each 800m Run to be done in 4:30-5:00, at a consistent pace for each round. For the Push Press, as the reps decrease the weight on the bar will increase. We’re looking for athletes to finish each set of the Push Presses in 2:00-2:30 or less. We’ll put a 25 minute Time Cap on this workout.
6/11/2019 - Workout 1

Score Type:: Rounds and Reps

TABATA
8 SETS
:20 WORK / :10 REST

Tabata 1 - Bike for Cal 
Tabata 2 - Ring Row
Tabata 3 - Jumping Air Squat 
Tabata 4 - DB Strict Press
Tabata 5 - Elbow Plank Hold
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Very fast paced today. Athletes should be going out hot during the first round of each Tabata to set their goal high and they try to hang on for as long as possible! Today is not about going 80%, it’s about going hard and seeing where you land. Adjust feet during Ring Rows as needed, modify to Air Squats if they “Jump” portion is causing too much rest, and use light DB’s and get after lots of reps. Non stop pedal to the floor today!

Comments

CJ Martini

CJ Martini 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 23:55
Notes: Jesus

Josephine Fischer 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 105 lbs

Josephine Fischer 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 23:45

Raphael Colantonio

Raphael Colantonio 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 22:30

Rudy Rodriguez 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 185 lbs

Rudy Rodriguez 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 22:25

Cooper Rodgers

Cooper Rodgers 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 18:38

Erica Haynes

Erica Haynes 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 20:20
Notes: 55# x 3

Erica Haynes

Erica Haynes 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 65 lbs

Travis Francis

Travis Francis 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 16:31
Notes: 75# , 85# , 95# // 3mile bike

Tanner Price

Tanner Price 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 14:48
Notes: 115/135/155

EVer Osorio

EVer Osorio 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 17:50

Joe Mencher

Joe Mencher 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 24:00

Kai Lee

Kai Lee 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 17:47

Victoria Perez

Victoria Perez 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 20:40

Gina Lee

Gina Lee 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 21:07

David Goodman 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 22:50
Notes: rowed

Evan Bruesehoff

Evan Bruesehoff 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 20:26

Tanner Price

Tanner Price 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 205 lbs

EVer Osorio

EVer Osorio 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 20 lbs
Notes: dumbbell - first day back

Joe Mencher

Joe Mencher 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 135 lbs

Kai Lee

Kai Lee 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 155 lbs

Victoria Perez

Victoria Perez 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 80 lbs

Gina Lee

Gina Lee 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 45 lbs

David Goodman 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 185 lbs

Evan Bruesehoff

Evan Bruesehoff 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 105 lbs

Lisa Kurek

Lisa Kurek 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 17:33

Topher Rinek

Topher Rinek 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 18:55

Clement Wan

Clement Wan 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 18:03

liel levy

liel levy 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 19:00

Heather Reuter

Heather Reuter 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 18:00

Gracian Arretche 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 17:00

Clement Wan

Clement Wan 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 155 lbs

Lisa Kurek

Lisa Kurek 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 70 lbs

Topher Rinek

Topher Rinek 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 105 lbs

Heather Reuter

Heather Reuter 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 85 lbs

liel levy

liel levy 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 115 lbs

Gracian Arretche 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 125 lbs

Morgan Morrison

Morgan Morrison 1 week, 6 days ago / Reply

6/11/2019 - Workout 1: 40 Rounds

Brian Morrison

Brian Morrison 1 week, 6 days ago / Reply

6/11/2019 - Workout 1: 40 Rounds

Mark Fischer 1 week, 6 days ago / Reply

6/11/2019 - Workout 1: 40 Rounds

Paul Blacklock

Paul Blacklock 1 week, 6 days ago / Reply

6/11/2019 - WORKOUT 1.1: 21:50
Notes: 75/95/115

Paul Blacklock

Paul Blacklock 1 week, 6 days ago / Reply

6/11/2019 - STRENGTH 1: 140 lbs

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