threshold

05 July 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

A1) 7 minute row for distance
* At 00:00, 02:30 and 05:00, perform 15 burpees over the rower

- 5 minutes rest -

A2) 7 minute AMRAP:
10 Sumo deadlift high pull (35/25 kg)
10 Push press (35/25 kg)
* At 00:00, 02:30 and 05:00 perform a 200m run
* Continue AMRAP where you left off

- 5 minutes rest -

A3) Repeat A1 and A2
* If using a heart rate monitor aim for +/- 5bpm of your threshold rate

27 June 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

A1) 5 minutes:
Row for distance
* At 00:00 and 02:30 perform 15 burpees over the rower

- 5 minutes rest -

A2) 5 minute AMRAP:
3 Power clean + 3 Push jerk (60/40 kg)
* At 00:00 and 02:30 perform a 300m run

- 5 minutes rest -

A3) Repeat A1 and A2

* If using a hear rate monitor aim for +/- 5bpm of your threshold rate

09 Jan 2018 – WOD

WORKOUT OF THE DAY

FOR COACH PHIL...

60 seconds on : 60 seconds off
15/10 Calorie assault bike
Max rep burpees in remaining time

* Repeat until you complete 100 burpees

FOR EVERYONE ELSE!

A) Conditioning: Threshold

A1) 3 x 4 minutes on : 4 minutes off
15 Power cleans (60/40 kg)
30 Wall balls (9/6 kg)
Row for calories in remaining time

– 4 minutes rest –

A2) 3 x 4 minutes on : 4 minutes off
15 Deadlift (100/70 kg)
60 Double unders
Row for calories in remaining time

ENGINE WORK: AEROBIC CAPACITY

A) Run

7 x 800m, with 30 seconds rest between each

* Your aim is to get progressively faster on each interval