10 Oct 2017 – WOD


Strength: Complex Method (Aerobic Power Group)

A1) Front squat: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Jumping lunges: 3 x 8 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres

Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Front squat: Take 20 minutes to build to a heavy set of 3 reps

A2) Front squat: 5 x 10 @ 55% 1RM, tempo 2020

* Fast and slow twitch fibre strength development
* Sustain repetitive high power output

B) Accessory (All Athletes)

4 sets:
20 Death march immediately into 20 walking lunges


2km Training, Week 4

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal

A) General Endurance

3 x 3500m @ target split + 22-25 seconds
Rest 3 minutes between rounds

NB There is no Engine Work class on Friday 13 October.


 Active Cool Down

The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a high intensity training session, your body goes through a number of stressful processes: muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process. 

A simple structure for a cool down is as follows:

  1. 5-10 minutes of easy, steady state aerobic work (jog, walk, row, cycle) 
  2. 5-10 minutes of mobility work (simple yoga-esque movement sequences, just google '5 minute yoga')
  3. 5-10 minutes of foam rolling