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Daily Workout WOD, January 26, 2021

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26 Jan, 2021

1.26.21

Metcon
2 mins Banded Bench T-Spine Stretch
10/side Side Plank Banded Clams
Then for 8 mins cycle through:
10/side Monster Walks
10 Down Ups
6/side DB Front Rack Reverse Lunges
Thruster (Every 90 secs x 9 mins: 2 reps from the floor)
Build to your best 2 rep for the day
Shoulder Press (Every 2 mins x 10 mins: 5 reps at 80% of your 1RM)
Metcon (3 Rounds for reps)
Complete 3 sets for Max Rep Thrusters for 2 mins on / 1 min off of:
1 – At 70% of your heavy 2 rep
2 – At 60% of your heavy 2 rep
3 – at 50% of your heavy 2 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
20/15 Cal Row
10 Burpees over the Rower
20 Wall Balls (20/14)
Metcon
Optional Extra Work

For quality – choose whatever time you have between 20 to 40min:
9 min Row at 85% FTP
Rest 1 min
9 min Assault Bike at 85% FTP
Rest 1 min
9 min Row at 85% FTP
Rest 1 min
9 min Assault Bike at 85% FTP

What’s my FTP ?
Example: Row 5000/4000m as a test. Let’s say your average speed was 1050cal/hour. 1050 x 85% = 892.
On the Assault Bike, if you have ever completed a 10 min Max calorie test your FTP would be your average speed minus 5% (If mine was 64 then 64 x 5% =3.2 so subtract 3 from 64 which would equal 60.8 rpm.
Basically your FTP on both apparatus would be your average pace on a 15-20 min effort.

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins