09 Feb 2018 – Reminder: Sympathy Pains WOD this Saturday!

Reminder: This Saturday 10 February we will be hosting our special Sympathy Pains WOD, to celebrate the imminent arrival of Baby Coach and to give you guys a small taste of the joys of training with a big bump! The team workout will kick off from 9.30 am and the session is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

A) Strength: Deadlift

Deadlift: 3 x 5, across

*Add 0 to 5 kg based on last week

B) Conditioning: Lactic Power

Every 2:30 for 23 minutes, alternate between movements, performing 30 seconds for max effort:
- Row or Assault bike
- Weighted jumping lunges
- Kettlebell swing (32/24 kg)

* Give 100% maximum effort/speed every single round, anything less will not do

ENGINE WORK: AEROBIC CAPACITY

A) Row

2 rounds, with 2 minutes rest between rounds:
1000m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m

* 1000m @ 2km PB pace
* 250m @ faster than 2km PB pace