WOD Blog

Fri, Jan 27 2023

Gymversary: Todd(9)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3192 days ago)

1.27.2023


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


Workout One
'BikeErg Lactate Intervals'


5 Sets
1 Min Easy, Standing, High Damper (55-60 RPM),
1 Min Hard, Seated, Low Damper (95 RPM)
No rest between sets.


-Rest 2 Min-


5 Sets
1 Min Mod, Standing, High Damper (60-65 RPM),
1 Min Mod, Seated, Low Damper (85 RPM)
No rest between sets.


-Rest 2 Min-


5 Sets
1 Min Hard, Standing, High Damper (65-70 RPM),
1 Min Easy, Seated, Low Damper (75 RPM)
No rest between sets.

Total: 34 Min



Workout Two

21-18-15-12-9-6-3
Kettlebell Swings (53/36)
42-36-30-24-18-12-6
Walking Lunge Steps