W.O.D. and Endurance Thursday 12/6/18


W.O.D. and Endurance Thursday 12/6/18

Coaches – Light and long today. Looking to choose a light weight that athletes could cycle 30+ repetitions unbroken on each movement when fresh. If on the fence, lighter is better. The rep count is fairly high, so keeping it light will allow athletes to continue to move throughout the duration of the workout. Conditioning should be the liming factor, not strength.

Coaches – If class is fairly large, consider having all athletes start with ball slams, but then a second group going to the row instead of the bike first, and then completing the other the next time. If a larger class than 25, then look at starting one group on either the bike or the rower out of the gate, to open them up for the others. RX athletes must start at the top and do the WOD as written.

Conditioning AND Endurance WOD – 35 min cap

*Reminder – Although both workouts will be the same for today, an endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

For time…

30 Slam Balls 30/20
60/42 Cal Bike
60 Thrusters 75/55
60/42 Cal Row
30 Slam Balls 30/20

*Strategy – Although the slam balls/barbell is light, the high volume of reps can be intimidating. Breaking these sets down into chunks can help make these more manageable both mentally and physically.

For the ball slams, 2 to 3 sets will likely be a good approach at the beginning and end of the workout. Some options are as follows:

2 Sets: 15-15
3 Sets: 12-10-8

*With a very short rest between sets

Rather than thinking of the thrusters as a set of 60, we can stay focused on the current set. More sets, around 5 or 6, should be doable. Some options are as follows:

5 Sets: 18-15-12-9-6
5 Sets: 12-12-12-12-12
6 Sets: 10-10-10-10-10-10

Post total times!