Benchmark WOD “Fortitude” – FREE Saturday 2/13/21

12
Feb

Benchmark WOD “Fortitude” – FREE Saturday 2/13/21

DAILY MINDSET
“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.


***Coaches/Members – If someone is new please inform them to scale as needed, and focus on a good sweat today

Alternating On the Minute x 30 (15 Rounds):
Minute 1: Calorie Machine
Minute 2: Burpees

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • “Fortitude” is a new Benchmark workout last completed
  • This originally had prescribed the numbers for each movement on this endurance piece:
  • Machine: 15/12 Calories Per Round
  • Burpees: 15 Reps Per Round
  • To make this a little easier to score, we’ve updated the workout scoring to the following format:
  • Lowest Round of Calories + Lowest Round of Burpees
  • For Example: If your lowest round of the rower was 12 and your lowest round of burpees was 10, your score would be 22 reps
  • That being said, the goal today is to find a consistent number to hold across the board on both movements BURPEES
  • With this being a benchmark workout, ensure athletes are reaching full extension at the top of each burpee
  • This helps scoring comparisons be as accurate as possible when we repeat this

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Active Spidermans Video
Slow Air Squats
Mountain Climbers Video
Frog Hops Video

MOBILITY [12:00-15:00]
Pigeon Pose: 1 Minute Each Side
Video

TEACHING [15:00-20:00]

BURPEES
The Feet

  • Look to jump or step the feet outside the hands in terms of height and width
  • This allows for a solid base from which to jump from
  • It is common for athletes to jump the feet too narrow (inside the hands) or too short (lower than the hands), which leads to a more challenging rep
  • Get the feet high and wide with the heels down for a smoother set of burpees

Movement Prep

  • 4 Step-Up Burpees
  • 4 Jump-Up Burpees

PRACTICE ROUND [20:00-25:00]
1 Round
4 Calorie Machine
4 Burpees

STRATEGY + WOD [25:00-60:00]
GENERAL

  • With your score being the lowest reps at each station, it’s all about finding a consistent number and pace
  • With this being a 15 round workout, we have to begin with the full 30 minutes in mind
  • Ideally we’re holding the same numbers across the board from the first to the last round
  • Start with numbers that you are confident in maintaining
  • It can help to work for around 45-50 seconds in the early rounds
  • As you fatigue, you’ve built in a buffer of about 10-15 seconds to make up the extra reps if your speed falls off a little