WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
10 cal Ski Erg
10 Double Unders
10 Meter Bike
10 Double Unders
10 Calorie Row
CONDITIONING
“THE SPRINT”
In team of 3 For Time:
2000 mt SkiErg
4000 mt BikeErg
2000 mt Row
Time cap 25′
MOBILITY & WARM UP
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
100 mt Run Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike
CONDITIONING
“FULLER CIRCLE”
For Time:
50/35 Calorie Assault Bike or Bike Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Bike Erg
SUBSTITUTIONS
Calorie Assault Bike or Bike Erg
Double Unders
WARM UP:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
ROWING
CONDITIONING
“ONE THOUSAND“
4 Rounds For Time
1000 mt Row
Rest 3′
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running – Double Unders
CONDITIONING
“CRAZY RACE”*
On the 5:00 x 5:
200 mt Run
40/30 Calorie Row
20 Double Unders
Time remaining in each 5:00 window after completion is rest. Record all five rounds to the tracker below, with the score for the day being our *slowest* round. *compare to 03.06.19
WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms
MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats
CONDITIONING
“MARY”
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups
Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds
Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
“DEATH RACE”
3 Rounds for time
Ergathlon Super Sprint ( 500 mt Ski – 1000 mt Bike – 500mt Row )
Every Rounds 400 mt Run
Rest 1/2 Time of set
TIME CAP 35′
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
“TECHNICAL TESTS ERGATHLON”
Sprint for Time
in Team of 3
2k meter Ski
4k meter Bike
2k meter Row
Warm-up:
50 Jumping jacks
30 Box/Air Squats
20 Push Ups Hand Release
15 Pull-ups/Ring Rows
10 Burpees
100 Singles Unders
Mobility & Skills
15′ Minutes Double Unders – Row
CONDITIONING
“RAINING OUTSIDE”
Every minute on the minute for 18 minutes
1st minute – 100 mt Shuttle Sprint
2nd minute –50 Double-Unders
3rd minute – Row 15 calorie
WARM UP:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS:
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running
CONDITIONING:
BENCHMARK
“BOAT RACE”
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
COMPARE TO 13-07-18
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“HOT RUN”
5 Rounds For Time
400 mt fast run,
200 mt recovery jog,
100 mt sprint
No rest Between Intervall
Recoveri 1/1 Tempo. Score is more slowest from 5 rounds.
5’ rest tra I set
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