WOD Blog

Fri, May 26 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

5.26.2023


(Check In)
Workout 1

Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)


Target time each station: 30-40 seconds
Time cap each station: 45 seconds

Workout 2

Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout 2
BikeErg Lactate Threshold

2 Min at RPE3 (or 80 RPM)
10 Min at RPE7 (or 95 RPM)
4 Min at RPE1-2 (Any RPM)
10 Min at RPE7 (or 95 RPM)
2 Min at RPE1-2 (Any RPM)

-Rest 2 Min-

4 Sets
3 Min at RPE9 (or 105+ RPM)
*90 Sec at RPE 1-2 between sets.

Cool Down:
2 Min at RPE3

Total: 50 Min