Wednesday, January 8
Mediocrity thrives where discipline is absent. The harder the path, the rarer the competition. If the road feels lonely, it’s because you’re on the right one.
Ryan Fisch
Warm-up
3-5 minutes of easy jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
10-15 m high knees
10-15 m butt kicks
10 steps of walking lunges
20 seconds of lateral banded steps
100 m run (increase speed each round)
60 secs of rest
Strength/Skill
5x5 Overhead Squat
60% 1RM
WOD
Each for time:
Run: 8x 200 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
38 seconds or less per sprint
More Likely time / rounds: (consider scaling if this seems unrealistic)
55 seconds or less per sprint
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling