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
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
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)
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.
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.
