Partner Wod Chipper, can be done in any order but you must finish one movement before you move to another. choose your game plan wisely for what order you are doing this in.. try to alternate a pushing movement with a pulling movement 40 Minute cap 100 rower cal 100 bike cals 1000m ski erg (this will be tricky because there is only 1, but if its open, jump on it) 1000 M run together (run to where the cable company vans are parked, two buildings before the post office) 100 Slam ball over your shoulder 50/30 100 squats with your slam ball 50/30 100 dumbbell snatches 50/30 Rx plus is 70 100 single arm dumbbell hang clean and jerk 100 doubles or 300 singles 100 Ring rows (everyone does ring rows, no pull ups today) 100 burpees
8am Endurance: 2 options ** if you can not run, we have subs for that. don’t avoid this workout if you are currently unable to run. Option 1 Run 1 hour straight.. whatttttt?? don’t worry we can scale by time starting with 20 minutes of run/walk for beginners. 20 to easy try 30… or 40.. or 50.. you get the picture. This is meant to be a slow pace! Don’t sub out 20 minutes of fast running if you know you could do 40 minutes at a slower pace. It’s two different things.
OR OR OR OR
Famous Train Harder Triathlon v 2.0 1500M row 1 Mile Run 20 cal bike 1000m Row 800m Run 25 cal bike 500M row 400m Run 30 cal bike
9am Mobility
10am Workout: Warm Up: 4 mins Run(800m)-Bike-Row THEN 2 Rounds: 10 Sit-ups 10 Lunges 1x Burgener warm-up W/Empty Bar
SOLO VERSION 4 rounds for time of: 600m Run 25m Dumbbell Lunge 50/35 20 Sec L-Sit Or Bar Hang –Coaches Notes– This one is going to take a bit, so get yourself ready to grind it out. A goal time for this should be around 25 minutes or to keep it under 30 minutes. The first 2 sections will have those legs burning but then we get off them on that L-Sit or Bar Hang souse that time well. Once we get off those 20seconds get yourself outside to start that run again, even if it to walk the corner.
PARTNER VERSION: 4 rounds for time of: 600m Run I go You Go (Partner 1 will Hold DB while the other runs) 50m Dumbbell Lunge 50/35 20 Sec LSit Or Bar Hang (Partner 1 will Hold Squat while the other hangs)
**Optional Accessory Work** Option 1: Medicine Ball Clean (Video Posted Below) 1×100 at 20/14 INT-75 Reps BEG-50 Reps 14/12 Option 2: Row Calorie: 2 Rounds Row for 1:15 min Rest 3 mins between rounds. Score is the total reps performed in all of the intervals.
Warm Up: 4 Rounds: 1 min Run(200m)-Bike-Row 5 Air Squats 5 Ring Rows 5 Hollow Rocks or 30 sec Hollow Hold 1 Turkish get-up, right arm 1 Turkish get-up, left arm
Workout: “Barbara” **you can do this as partner wod or solo. IF you are going solo SWITCH THE PULL UPS TO 10 PER ROUND 5 Rounds Each For Time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3 mins between each round. Do not include your rest when logging time. –Coaches Notes– What better way to come back from that macro friendly Thanksgiving dinner(s) we all had than a good SOLID benchmark workout?! Barbara is one of those benchmark workouts that will test your ability to push past that want to stop. The volume of this workout adds up BUT do keep in mind that you do get a full 3 minutes of rest after EACH ROUND. 3 minutes is a long for recovery for bodyweight movements so use it wisely. Shake out what gets tight, get your heart rate down, and think about where adjustments could be made for he next round to keep it at the same time or faster than the previous round. Set a goal of 4 to 6 minutes a round and keep that pace for all 5 rounds.
**Optional Accessory Work** Option 1: Farmers Carry 3x50m Use the heaviest weight you can for each set, with either DB or KB. Rest as needed between sets. Option 2: For quality: 15 Low Ring Muscle-ups (Video Posted Below) Even if you aren’t quite to muscle ups yet these drill can still be beneficial. The awareness and stability that it takes for the transition can be applied to other movements.
Meet at the Suncoast Trail Parking Lot at 7:40am to join us for the 4th Annual Bill Sheehan Turkey Sandwich 5k. The run will start at 8am
The gym will be closed for the day Enjoy the day with your family and loved ones and give thanks for another wonderful year and all that has been in it. We know we are beyond thankful for all of you being a part of the Train Harder family. Here is to another year and many more of being thankful for each other!! -The TH Coaches
**REMEMBER THE GYM WILL BE CLOSED ** **TOMORROW FOR THANKSGIVING** EVERYONE IS WELCOME TO JOIN IN ON THE TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM. MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40AM TO WARM UP AND GO OVER THE COURSE OF THE RUN
Warm Up: 2 Rounds: 3 min Run(600m)-Bike-Row 8 Empty Bar Good Mornings 1x Burgener warm-up W/Empty Bar
Workout: 7 Min AMRAP: 7 Hang Power Snatches 75/55 INT-65/45 BEG-65/35 2 50m Shuttle Sprints –Coaches Notes– 7 Minutes is not a lot of time but with the barbell being light and the rep count being low you should touch and go those reps and then as it says sprint the run sections. Breaking the run into these sprint sections makes you think about how it feels to be sprinting through whole cardio sections of workouts. If we were to write just a “100m Run” instead most of you know it would be a jog and not the written sprint. If you have to break the snatches up keep the breaks short as you can. Goal for the workout score wise should be around 5 to 7 rounds
**Not optional Accessory Work** Option 1: Shoulder Press (Strict Press) 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Option 2: 10 Minutes Handstand Practice This can be HS Holds, HSPU, HS Walk, or Headstand work. Whatever progression you are on you can work on for 10 minutes. Option 3: Overhead Carry 6x100m Use the heaviest weight you can for each set with either DB or KB. Rest as needed between sets.
