January 19th, 2013

Workout of the Day

A.  Three sets of:
Run 400 Meters @ 80-85%
Rest 3-4 minutes

If you don’t have access to a track, or if weather does not permit this . . .

Three sets of:
Row 500 Meters @ 80-85%
Rest 3-4 minutes

B.  For time:
Run 800 Meters
25 Burpees
50 Air Squats
100 Double-Unders
Run 800 Meters

If running is not an option, you will row 1000 meters. Yes, I understand that this is unfair and your time will suffer accordingly. I am ok with that.

TRAINING NOTE – Assuming you are proficient with double-unders, this session may test you as much mentally as physically. Maintain focus and push the pace. Ask yourself if you are running at a pace that you will be proud of when you finish, or if you are simply running at the pace that you are accustomed to running. Are your burpees fast and efficient, or is there a pause at the top or the bottom? Are your squats not only unbroken, but also fast – pulling yourself down into the bottom and firing out to full extension at the top – or are you lazy in your descent and pausing at the top between reps? Could you be faster if your mindset was better? I want each of you to confidently answer “No.” If you can do so, today’s training will have been a huge success regardless of your time.

C.  Two sets of:
Run 400 Meters @ 65-70%
Rest 4 minutes
(use the rest period to mobilize)

A. Row: 1:57 average (finished 1:57 exactly 3 times - weird!)

B. 14:30 

Unbroken burpees and squats.  Gassed out a little on double-unders

Hard as I could go today due to slow rise back from injury/accident.

Felt good though!

C.  Great cool down.  Felt really good after this was over.