Those of you in at IACF and co, have you ever done the free 9am saturday wod? Have you done it recently? I guarantee that it will be a massive "mess you up" kind of workout cause you will be able to push yourself that much harder now. There is no reason why you cant do any of those movements for a minute each and then rotate. Same with CF Central London. When was the last time any of the regulars joined the elements for a wod? Those arnt easy. They are doable for everyone, which is their point, but the harder you go, the harder they become.
Last night, Jon programmed for me a conditioning finisher that is very similar to a lot of the stuff that we are doing with the elements program. 30 seconds on, 30 seconds off on a bunch of movements. Some holding the rest in a not so rest position. It hurt. A lot. Try what I did as a finsiher one time if you dont want to do an entire class. You dont need much equipment. Just something roughly 15-25/30-55lbs to press overhead. Even better if its dumbbells.
Thursday
Ride/Row 10 min @ easy pace to warm up
Row - 2316m, feet unstrapped at 5 damper
Then:
Barbell Complex:
6x Narrow Grip Snatch +
6x Push Press +
6x Front Squat +
6x Bent-over Row +
6x Straight-leg Deadlift +
6x Clean Hi-Pull
One Set each @ 40Kg, 50Kg, 60Kg
first one took 1:31, then 1:29, then 2:30 .
Fun stuff for sure
Then:
5x OHS @ 40Kg +
100m Sprint 8% incline +
5x OHS @ 50Kg +
100m Sprint 8% incline +
5x OHS @ 60Kg +
100m Sprint 8% incline +
3x OHS @ 70Kg +
100m Sprint 8% incline +
3x ... CONTINUE INCREASING WEIGHT UNTIL FAILURE
I managed 2 reps at 100kg, and the tried again and failed. First time overhead squatting since DWF over halloween. I am happy with it for that reason only.
Then:
4x 30/30 Burpee (“rest” in plank [on elbows])
Rest one minute
4x 30/30 Frog Hop (actual rest)
Rest one minute
4x 30/30 Push Press (“rest” in overhead hold)
Rest one minute
4x 30/30 Split Jump (actual rest)
yeah, this sucked.
Then:
Cool down
abs and Glute/Gastroc/Ham developer
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