Wednesday, August 20
“It’s not my duty as mayor to make sure you have a parking spot.”
—Miguel Anxo Fernandez Lores, mayor of Pontevedra, Spain, on making the city nearly car-free.
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Strength/Skill
For quality:
Kettlebell Farmer Carry, pick load, 80 m
Kettlebell Front Rack Carry, pick load, 80 m
Kettlebell Farmer Carry, pick load, 60 m
Kettlebell Front Rack Carry, pick load, 60 m
Kettlebell Farmer Carry, pick load, 40 m
Kettlebell Front Rack Carry, pick load, 40 m
Kettlebell Farmer Carry, pick load, 20 m
Kettlebell Front Rack Carry, pick load, 20 m
Athlete Instructions
Note: does not have to be unbroken. You can use two different loads. Use dumbbells if needed.
Movement Demos
WOD
Each for time:
Run: 5x 50 m
Run: 3x 400 m
Run: 1x 800 m
Rest as needed between efforts.
Other Equipment Conversions: Replace each 50m of running with 150m on the Echo Bike, 65m on the Concept 2 rower,
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Replace each 800m of running with 2400m on the Echo Bike,1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
50 m sprints - 0:07 or less
400 m runs - 1:25 or less
800 m run - 3:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
50 m sprints - 0:10 or less
400 m runs - 2:00 or less
800 m run - 4:00 or less
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling