Tuesday April 19th

1:00 Leg Swings (Side to side)
1:00 LegSwings (Front to back)|
Every 2:00 for 8:00
10 Cal Row/100m Run*
10 Banded Good Mornings
*Alternate every round

6 Rounds- nice heavy dose of cardio today
Row 250/225m (or ski, no bike)
Run 200m
Rest 3:00

Feel: Cardio

Pacing: Reach

Target Score: Each round should not exceed 3:00 of work at absolute longest, but closer to 2:30 or less (not including rest)

Firebreather Score: Sub-2 minutes each round


  • Refer to workout cell for movement modifications

Coach Focus: Today’s workout is going to be around 12-15 minutes of exercise (working time) for all athletes. With athletes having more time to rest than they will e working, that should clue coaches and athletes into the idea that we want them really pushing the pace on both elements for all 6 rounds, but not one that ruins their intensity is subsequent rounds (e.g. by fulling sprinting round 1). The 3:00 rest should be used to record round times, rehydrate and potentially flush (via walking) so that athletes are better prepared for their following round.

Extra work options
Extra-core finisher
50 sit ups or weighted sit ups on abmat
50 russian twists
50 sit ups


For 12-15 Minutes, build to a complex of the following:

1 Hang Power Snatch
1 Hang Squat Snatch Done without dropping the bar.
Athletes may choose where the hang position is (above, at, below the knee)