WODS for the Week of 8.9.20

Heart of America Competition Training

Within the next few weeks, we will incorporate some HOA type wods for teams and partners along with our normal programming. We will also be posting partner and team WODS on our Facebook and Instagram pages. These workouts can be done on your own time during open gym hours.  Be on the lookout.


Mobility and Stretching with Graham!

We will begin to also incorporate some Mobility and Stretching on Monday evening classes.

Graham has a passion to help our athletes with mobility issues and has great tips on stretching and athlete maintenance.


Pose Running Techniques and Drills

Showing Off

We also will be focusing on helping our athletes develop and train there running form.  Be sure to come Thursday nights as we focus on techniques and drills to develop your running muscle memory.


Week 2 of Assault Runner Challenge

With Week Two upon us, I thought it would be good to throw out a little basic tutorial video. It has great information on how to run on the runner. This is a great tool to help develop your running style and technique.

WEEK 2 Assault Runner Challenge

Monday:

3x:90 seconds; rest or walk :90 seconds B/T.

Score total meters. Reset.

Run 300 meters for time. Goal is within <:90 seconds.

Score 300 meter time.

Tuesday:

3x 2:00; rest or walk :60 seconds B/T.

Score total meters. Reset.

Run 400 meters for time. Goal is within or <2:00 minutes.

Score 400 meter time.

Wednesday:

Rest Day or Make Up Day.

Thursday:

2x 3:00 minutes; rest or walk 2:00 minutes B/T.

Score total meters. Reset.

Run 500 meters for time. Goal is within or < 3:00 minutes.

Score 500 meter time.

Friday

Run 300 meters for time. Goal is within :90 seconds. Rest or walk :90 seconds. Reset.

Run 400 meters for time. Goal is within 2:00 minutes.  Rest or walk 2:00 minutes. Reset.

Run 500 meters for time. Goal is within 3:00 minutes. Done.


WODS for the Week of 8.9.20


Monday 8.10.20 @5:30 pm


self destruction

WARM UP

5x:30 second, rest :30 seconds Air Assault Runner.

Stretching and prep for running sprints.

Then,

This will be a series of ascending shuttle sprints in 10/20/25 meter increments.

Rounds One and Two (Two Rounds) with :60 second rest B/T

Run to 10m mark and back (20 meters total)

Run to 20m mark and back (40 meters total)

Run to 30m mark and back (60 meters total)

Run to 40m mark and back (80 meters total)

Run to 50m mark and back (100 meters total)

300 meters total per round. Your rest will be the prescribed time after your second round (:60 seconds)

Then,

Rounds Three and Four (Two Rounds) with :90 second rest B/T

Run to 20 meter mark and back (40 meters total)

Run to 40 meter mark and back (80 meters total)

Run to 60 meter mark and back (120 meters total)

Run to 80 meter mark and back (160 meters total)

400 meters total round.  Your rest will be the prescribed time after your fourth round (:90 seconds)

Then,

Round Five

Run to 25 meter mark and back (50 meters)

Run to 50 meter mark and back (100 meters)

Run to 75 meter mark and back (150 meters)

Run to 100 meter mark and back (200 meters)

500 meters total.

Done.

Post WOD Stretching and Mobility with Graham.

DETAILS: 

The pace will be determined by each athlete. Focus will be on hitting good fast to fastest pace as possible in between each interval sprint.

PURPOSE: 

Push your capacity with limited rest. This will be quick workout and will go fast. Be prepared to push each round. Keep moving.

HINTS: 

Each turnaround, take a chance to reset and get a quick breath. Work within your capacity and focus on the intensity of each interval.

SCORE: 

This will be for overall time.


Thursday 8.13.20 @5:30 pm


hills have eyes

This will be coach led run and the focus will be to focus on trail type run and longer distance with some hill training.  For those who have a backpack, you can also choose to make this a ruck run.

Course:

We will start at the CFE start line. Run to east of side of gym and south to W. Woodland St. (Past Wehr RV and stop sign). We will then continue west on W. Woodland to S. Austin. We will continue back north on S. Austin towards S. Creek Greenway Trail. We will continue towards Lake Drummond. We will continue our path and take a left at the first fork in the road.

This will take us towards Dwarf Conifer Garden and on the south side of Lake Drummond. We will continue around the lake towards the bridge and waterfall area towards the hill area.

At this point, you will perform a series of four shuttle runs on the hill. We will be running towards the ultimate goal of reaching the botanical gardens center.  Estimate the hill into four equal sections and run the appropriate distance and back until you have ran up the entire hill in four shuttle type runs.

After the hill runs, we will then commence back onto S. Creek Greenway Trail back towards the bridge where you will you run over and back on the bridge.  After you perform the over and back on the bridge, you will be done.

Recovery walk back to the gym.

DETAILS: 

The pace will be determined by each athlete.  This can be performed as a ruck sack run or normal run.  I would speculate this will be a three to four mile run with some hills and other varying levels of terrain from asphalt to grass.

PURPOSE: 

The goal is to simulate a trail type run with different terrains and hills.

Add a ruck sack for an added bonus.

HINTS: 

Just run and hit the hills with some intensity.

SCORE: 

Total Time.

 

 

 

 

 

 

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s