WODS for the Week of 2.21.21

Positive Thoughts!

If you don’t control what you think, you’ll never control what you do.

Where does your mind go when you train? Can I run another interval? Am I capable of doing this?

Your thoughts control how you approach each workout everyday. Have a positive goal to strive for each day you train. There will be some days better than others, but it’s better than doing nothing and listening to the voice that says you can’t.


WORKOUTS for the Week of 2.21.21


Monday 2.22.21 @5:30 pm


time warp

You will perform the following sequence of movements in order each timed round.

There will be a thirty five (35) minute running clock.

0:00 – 5:00 (Five Minutes)

(Perform below in order and within the time cap)

200 meter Run Assault Runner

30 Double Unders (60 singles scale)

10 Cals Assault Bike

100 m Outside Run.

Any remaining time, Max Meters Ski Erg.

5:00 – 7:00 Rest

7:00 – 17:00 (Ten Minutes)

(Perform below in order and within the time cap)

400 meter Run Assault Runner

60 Double Unders (120 Singles scale)

20 Cals Assault Bike

200 meter Outside run.

Any remaining time, Max Meters Ski Erg.

17:00 – 20:00 Rest

20:00 – 35:00 Minutes (Fifteen Minutes)

(Perform below in order and within the time cap)

600 Meter Run Assault Runner

90 Double Unders (180 Singles)

30 Cals Assault Bike

300 Meter Run Outside.

Any remaining time, Max Meters Ski Erg.

Workout Detail:

This is designed to be lactate threshold with limited rest and fast to faster paces to keep up with the time caps.  This will have higher threshold intensities each interval and timed round.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

You will have to hit the initial runs with a fast pace in order to get through the timed round. The second run will be your recovery and get your breath back.

Your Score:

You will score three (3) rounds for max meters on the Ski Erg.


Thursday 2.25.21 @5:30 pm


don't fail

3 Sets:

1500 meter run.

Rest: 5 minutes b/t sets.

The first set will be used to find the pace target (finishing time) for sets 2 & 3.

The goal is to finish sets 2 & 3 within +/- :10 seconds of your initial set.

The penalty for finishing sets 2 & 3 outside of the +/- :10 seconds is 40 air squats to be performed within the 5 minutes after finishing the “Failed” interval.

Example: If you run your first set in 8:00 minutes, you must run sets 2&3 within 8:10 to 7:50. If you finish outside of the time frame, you will perform 40 air squats within the 5 minute rest time.

Workout Detail:

The goal is to establish a goal pace in Set 1. This will be used to establish a baseline for Sets 2 and 3.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Your pace will be determined by your initial set.  Hit your time caps in order to avoid doing additional air squats within the rest time. Keep an eye on your paces throughout each run so you stay within the caps.

Your Score:

Score each round separately for three scores.

 

 

 

 

 

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