WOD Blog

Thu, Dec 22 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

12.22.2022


(Check In)
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout One
'BikeErg Lactate Threshold'

2 Sets:

1 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”
90 Sec Hard (95-105 RPM), 1Min Easy Recovery “Spin”
2 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”
2 Min 30 Sec Hard (95-105 RPM), 1 Min Easy Recovery “Spin”
3 Min Hard (95-105 RPM), 4 Min Easy Recovery “Spin”
*Rest 2 Min between sets.

Total: 38 Min

Workout Two
Last Christmas

5 rounds
30 Air Squats
30 Kettlebell Swings (53/35)