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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Tabata Intensity (MCI) -- While today is a great day to throw caution to the wind and get after it, make sure everyone is adhering to the rule of mechanics, consistency, and intensity (MCI). We want to make sure our athletes are moving with the best mechanics possible and that they are doing so consistently. If they are doing that then they can up the intensity, which today takes the form of faster movement.

Now if we start to see consistency break down as athletes fatigue or they are sacrificing their mechanics for intensity, i.e. shallow squatting, not locking out arms for DB Press, etc, then we need to slow athletes down until we see consistent mechanics return. Keep on your peeps to move fast today, but to do so with the highest quality of movement possible!
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 3 months ago / Reply

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

Josephine Fischer 3 months ago / Reply

6/11/2019 - STRENGTH 1: 105 lbs

Josephine Fischer 3 months ago / Reply

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

Raphael Colantonio

Raphael Colantonio 3 months ago / Reply

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

Rudy Rodriguez 3 months ago / Reply

6/11/2019 - STRENGTH 1: 185 lbs

Rudy Rodriguez 3 months ago / Reply

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

Cooper Rodgers

Cooper Rodgers 3 months ago / Reply

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

Erica Haynes

Erica Haynes 3 months ago / Reply

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

Erica Haynes

Erica Haynes 3 months ago / Reply

6/11/2019 - STRENGTH 1: 65 lbs

Travis Francis

Travis Francis 3 months ago / Reply

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

Tanner Price

Tanner Price 3 months ago / Reply

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

EVer Osorio

EVer Osorio 3 months ago / Reply

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

Joe Mencher

Joe Mencher 3 months ago / Reply

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

Kai Lee

Kai Lee 3 months ago / Reply

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

Victoria Perez

Victoria Perez 3 months ago / Reply

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

Gina Lee

Gina Lee 3 months ago / Reply

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

David Goodman 3 months ago / Reply

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

Evan Bruesehoff

Evan Bruesehoff 3 months ago / Reply

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

Tanner Price

Tanner Price 3 months ago / Reply

6/11/2019 - STRENGTH 1: 205 lbs

EVer Osorio

EVer Osorio 3 months ago / Reply

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

Joe Mencher

Joe Mencher 3 months ago / Reply

6/11/2019 - STRENGTH 1: 135 lbs

Kai Lee

Kai Lee 3 months ago / Reply

6/11/2019 - STRENGTH 1: 155 lbs

Victoria Perez

Victoria Perez 3 months ago / Reply

6/11/2019 - STRENGTH 1: 80 lbs

Gina Lee

Gina Lee 3 months ago / Reply

6/11/2019 - STRENGTH 1: 45 lbs

David Goodman 3 months ago / Reply

6/11/2019 - STRENGTH 1: 185 lbs

Evan Bruesehoff

Evan Bruesehoff 3 months ago / Reply

6/11/2019 - STRENGTH 1: 105 lbs

Lisa Kurek

Lisa Kurek 3 months ago / Reply

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

Topher Rinek

Topher Rinek 3 months ago / Reply

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

Clement Wan

Clement Wan 3 months ago / Reply

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

liel levy

liel levy 3 months ago / Reply

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

Heather Reuter

Heather Reuter 3 months ago / Reply

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

Gracian Arretche

Gracian Arretche 3 months ago / Reply

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

Clement Wan

Clement Wan 3 months ago / Reply

6/11/2019 - STRENGTH 1: 155 lbs

Lisa Kurek

Lisa Kurek 3 months ago / Reply

6/11/2019 - STRENGTH 1: 70 lbs

Topher Rinek

Topher Rinek 3 months ago / Reply

6/11/2019 - STRENGTH 1: 105 lbs

Heather Reuter

Heather Reuter 3 months ago / Reply

6/11/2019 - STRENGTH 1: 85 lbs

liel levy

liel levy 3 months ago / Reply

6/11/2019 - STRENGTH 1: 115 lbs

Gracian Arretche

Gracian Arretche 3 months ago / Reply

6/11/2019 - STRENGTH 1: 125 lbs

Morgan Morrison

Morgan Morrison 3 months ago / Reply

6/11/2019 - Workout 1: 40 Rounds

Brian Morrison

Brian Morrison 3 months ago / Reply

6/11/2019 - Workout 1: 40 Rounds

Mark Fischer

Mark Fischer 3 months ago / Reply

6/11/2019 - Workout 1: 40 Rounds

Paul Blacklock

Paul Blacklock 3 months ago / Reply

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

Paul Blacklock

Paul Blacklock 3 months ago / Reply

6/11/2019 - STRENGTH 1: 140 lbs

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