WODS for the Week of 8.23.20

We are Proximal Strength!

Coaches and family meeting tonight at Millwood Pool.

We as coaches appreciate the efforts every day.  This community is driven by it’s members and the efforts put forth each and every day.  The future is bright and our gym and community will flourish no matter the umbrella we are under.

Springfield Endurance appreciates our athletes each and every day and it is a blessing every day we have another class. Love you all.

We are Proximal Strength. Never Quit.

Philippians 3:13-14

No dear brothers and sisters, for I have not achieved it, but I focus on this one thing, forgetting the past and looking forward to what lies ahead. I press on to reach the end of the race for the heavenly prize for which God, through Christ Jesus, is calling us. 


School is in Session!

Shouting out to all of our teachers and educators gearing up for a return to school. We will be thinking and praying for a sense of normal again with our school systems. During these uncertain days and moments, stay steadfast and press on and keep moving forward everyday. These days shall pass and we will be stronger on the other side.  There is hope. We must do our part to show love and just be nice. It’s not hard to be nice.


Final Week of Assault Runner Challenge!


For those who have participated, I hope you have made gains and gained some new capacity.  This week we are focusing on longer sustained runs with a steady pace.

Monday:
Warm Up: 4x:45 seconds, rest or walk :45 seconds.
Reset.
250 meters at a sustainable pace. Make note of your time. 
Run and score 1000 meters for time.  Focus on each 250 meter interval time. The goal is to match your time every 250 meters. 
Tuesday:
Warm Up: 4x:45 seconds, rest or walk :45 seconds.
Reset.
300 meters at a sustainable pace. Make a note of your time.
Run and score 1200 meters for time.  Focus on each 300 meter  interval time. The goal is to best your time every 300 meters.
Wednesday:
Rest Day or Make Up Day.
Thursday:
Warm up with 4x:60 seconds, rest  or walk :60 seconds.
Reset.
400 meters at a sustainable pace. Make a note of your time.
Run and score 1600 meters for time. Focus on each 400 meter interval time.  The goal is to best your time every 400 meters.
Friday
Warm up with 4x:60 seconds, rest or walk :60 seconds.
Reset
500 meters at a sustainable pace. Make a note of your time.
Run and score 2000 meters for time. Focus on each 500 meter interval time. The goal is to best your time every 500 meters.

WODS for the Week of 8.23.2020


Monday 8.24.20 @5:30 pm


mush

Each athlete will stage there sled at the starting point.

The weight will be determined by each athlete, but you must be able to sustain this weight and pace throughout the duration of the workout.

Recommended RX weights on the sled will (M3x45lb plates; F1x45lb 1x25lb plates) RX+ (M4x45lb plates; 2x45lb plates) Scaled weights (M2x45lb plates; F1x45 plate or no plates on sled) Sleds weigh approximately 103 lbs.

If there is a multitude of athletes and limited amount of sleds, then you can share sleds and one athlete can push the prescribed meters and back then the next athlete can push the sled.

Buy In: 800 meter outside run or 50 calories Assault Runner.

Then perform the following sled sequence.

Push sled 10 meters and back to start line.

Push sled to 20 meter mark and back to start line.

Push sled to 30 meter mark and back to start line.

Push sled to 40 meter mark and back to start line.

Push sled to 50 meter mark and back to start line.

There will 300 meters of total sled pushes.

Done.

Buy Out: 800 meter outside run or 50 calories Assault Runner

On the buy out and buy in, if you run 800 meters first, then you must run the calories second, vice versa.  Depends on class size and amount of athletes.

DETAILS: 

This is designed to test your lactate threshold and recovery within each sled push. Nothing fancy but just pushing the sled and running. Focus on intense bursts of pushing the sled and recovery.

PURPOSE: 

Push through a pain and endurance threshold. Find a recovery period each sled push. This will fall under the realm of Strength/Endurance and V02 max capacities.

HINTS: 

After each sled push, find a point and walk away from the sled. At the turnaround, walk back and get your recovery and mindset to push the sled again. Keep moving.

SCORE: 

There will be three separate scores.

800 meter run.

300 meter sled push.

50 calories Assault Runner.


Thursday 8.28.20 @5:30 pm


finishing kick

Back to some Aerobic Capacity training for this Thursday.

1600 meter interval, no rest, 150 meter sprint.

Rest 5:00 minutes.

1200 meter interval, no rest, 150 meter sprint.

Rest 4:00 minutes.

800 meter interval, no rest, 150 meter sprint.

Rest 3:00

400 meter interval, no rest, 150 meter sprint.

Total: 4600 meters

DETAILS: 

Alternate your pace during the 1600m, 1200m, 800m, and 400m intervals b/t easy and fast/hard pace. The core of the workout will be the 150 meter sprints at the end.

PURPOSE: 

This will be a good Aerobic Threshold workout. Focus on your paces within each interval. The fast 200 meter should be at your Mile PR pace.  The 150 meter sprints should act as the finish of a race and hit these with intensity.

HINTS: 

Easy pace shouldn’t be walking, but a slow recovery jog and build up to your fast pace. The 150 meter sprints should be as fast as possible.

SCORE: 

We will score the four (4) 150 meter sprints after each interval.

 

 

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