Tuesday 22/10/2024

Fitness

A. Warm-up

0-5 mins: General Warm-up

• 5 minutes: Machine of choice (bike, row, or ski)

5-10 mins: Pressing Warm-up

• Perform a pressing-specific warm-up, focusing on shoulder activation and mobility.

10-15 mins: Workout-Specific Prep

2-3 sets of:

• 30 seconds Echo bike

• 30 seconds row

• 30 seconds ski

Rest 90 seconds on an easy bike between sets.
Increase pace every set, aiming to reach your workout goal pace.

B. The Triangle

Format

• 10 rounds, 1 minute per movement, accumulating as many calories as possible:

  • Echo bike

  • Row

  • SkiErg
    Rest 1 minute between rounds.

Score = Max calories across all machines.

Intent

This is a Triangle Retest. Focus on steady pacing and avoid going out too fast. A 1-calorie improvement per machine is significant. Find your target pace and maintain it throughout the workout.

Target

Aim to beat your previous score from 09/10/2024. Start at a manageable pace and avoid burning out early. Consistency is key.

Feel

This workout will be intense. Push through discomfort and focus on improving your score.

C. Strength Work

Every Minute for 12 Minutes (6 rounds):

• Minute 1: Max Strict Deficit Handstand Push-Ups for 40 seconds.

• Minute 2: Rest
  If unable to complete at least 3 reps modify Strict Handstand Push-Ups without a deficit.

Competition

A. Warm-up

0-5 mins: General Warm-up

• 5 minutes: Machine of choice (bike, row, or ski)
  or
  General warm-up focusing on mobility and dynamic movements.

5-10 mins: Pressing Warm-up

• Focus on shoulder activation, scapular movement, and pressing mechanics to prepare for upcoming strength work.

10-15 mins: Workout-Specific Prep

2-3 sets of:

• 30 seconds Echo bike

• 30 seconds row

• 30 seconds ski

Rest 90 seconds on an easy bike between sets.
Increase the pace each set, aiming to match your workout target pace.

B. The Triangle

Format

• 10 rounds of 1 minute on each machine:

  • Echo Bike

  • Row

  • SkiErg
    Rest 1 minute between each round.

Goal: Accumulate as many calories as possible across all machines.

Intent

This is a Triangle Retest. Warm up thoroughly, pace yourself wisely, and aim for your best effort. Even a 1-calorie increase per machine is significant progress.

Target

Objective: Beat your previous score from 09/10/2024. Remember not to start too aggressively—settle into a maintainable pace and focus on consistency.

Feel

The workout will be intense. Push through discomfort, maintain your pace, and strive to exceed your previous result.

C. Accessory Strength Circuit

Complete 3 alternating sets of:

C1. Single Kettlebell Bent-Over Rows

• 8 reps/side (non-alternating, complete all reps on one side before switching)

• Rest 30 seconds

C2. GHD Pallof Press Hold

• 20 seconds/side

• Rest 30 seconds

C3. GHD Hollow Body Hold

• 30 seconds (add load to goblet position; ensure the center of your hip is on or behind the centerline of the pad)

• Rest 1 minute