September 22, 2018 – Strength & Conditioning Programme

September 22, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc
Time Cap = 35mins
– The goal today is to work at a high aerobic pace which is close to, but below your threshold. Whilst the movements are the same across all 3 pieces, the order of movements will change, making pacing this a bit more challenging.
– Record your time after each piece, the goal is to have minimal drop off between.
– For your reference, your score for this workout is the difference in seconds between your fastest time and your slowest time. Scoring below;
EXCELLENT = 1-5 sec difference
GOOD = 6-10 sec difference
NOT BAD = 11-25 sec difference
YOUR PACING NEEDS WORK = 26s+

A. For Time: Running, Ring Rows, Rowing, and Alternating One-Arm Dumbbell Snatches

For Time:
Run 400 meters
15 Ring Rows
30/20 Calories of Rowing
20 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
–Rest 3mins–

B. For Time: Ring Rows, Running, Alternating One-Arm Dumbbell Snatches, and Rowing

For Time:
15 Ring Rows
Run 400 meters
20 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
30/20 Calories of Rowing
–Rest 3mins–

C. For Time: Rowing, Ring Rows, Alternating One-Arm Dumbbell Snatches, and Running

For Time:
30/20 Calories of Rowing
15 Ring Rows
20 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
Run 400 meters

Performance

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc
Time Cap = 35mins
– The goal today is to work at a high aerobic pace which is close to, but below your threshold. Whilst the movements are the same across all 3 pieces, the order of movements will change, making pacing this a bit more challenging.
– Record your time after each piece, the goal is to have minimal drop off between.
– For your reference, your score for this workout is the difference in seconds between your fastest time and your slowest time. Scoring below;
EXCELLENT = 1-5 sec difference
GOOD = 6-10 sec difference
NOT BAD = 11-25 sec difference
YOUR PACING NEEDS WORK = 26s+

A. For Time: Running, Pull-Ups, Rowing, and Alternating One-Arm Dumbbell Snatches

For Time:
Run 400 meters
20/10 Pull-Ups
30/20 Calories of Rowing
20 Alternating One-Arm Dumbbell Snatches @ 20/12.5 kg
–Rest 3mins–

B. For Time: Pull-Ups, Running, Alternating One-Arm Dumbbell Snatches, and Rowing

For Time:
20/10 Pull-Ups
Run 400 meters
20 Alternating One-Arm Dumbbell Snatches @ 20/12.5 kg
30/20 Calories of Rowing
–Rest 3mins–

C. For Time: Rowing, Pull-Ups, Alternating One-Arm Dumbbell Snatches, and Running

For Time:
30/20 Calories of Rowing
20/10 Pull-Ups
20 Alternating One-Arm Dumbbell Snatches @ 20/12.5 kg
Run 400 meters

Competitor

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc
Time Cap = 35mins
– The goal today is to work at a high aerobic pace which is close to, but below your threshold. Whilst the movements are the same across all 3 pieces, the order of movements will change, making pacing this a bit more challenging.
– Record your time after each piece, the goal is to have minimal drop off between.
– For your reference, your score for this workout is the difference in seconds between your fastest time and your slowest time. Scoring below;
EXCELLENT = 1-5 sec difference
GOOD = 6-10 sec difference
NOT BAD = 11-25 sec difference
YOUR PACING NEEDS WORK = 26s+

A. For Time: Running, Chest-to-Bar Pull-Ups, Rowing, and Alternating One-Arm Dumbbell Snatches

For Time:
Run 400 meters
20/15 Chest-to-Bar Pull-Ups
30/20 Calories of Rowing
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
–Rest 3mins–

B. For Time: Chest-to-Bar Pull-Ups, Running, Alternating One-Arm Dumbbell Snatches, and Rowing

For Time:
20/15 Chest-to-Bar Pull-Ups
Run 400 meters
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
30/20 Calories of Rowing
–Rest 3mins–

C. For Time: Rowing, Chest-to-Bar Pull-Ups, Alternating One-Arm Dumbbell Snatches, and Running

For Time:
30/20 Calories of Rowing
20/15 Chest-to-Bar Pull-Ups
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
Run 400 meters

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