TUESDAY
| Strength
5 Sets for load:
6 Back squats 6 Strict chin-up eccentrics *Add weight if possible *Perform a new set every 2:45
Today’s strength work should see unbroken yet challenging sets, where a full range of motion and time under tension is the priority in order to elicit a hypertrophic effect. |
| WOD
20 Min AMRAP: 25 GHD Sit-ups 50/40 Calorie Row 25 Pull-ups 50/40 Calorie Echo bike
Rx+: Chest-to-bar pull-ups Active: 20 GHD Sit-ups, 40/32 Calories, Jumping pull-ups Lifestyle: 15 GHD Sit-ups to parallel, 30/24 Calories, Ring rows
The workout should see options that allow consistent movement and thereby improve cardio-respiratory endurance as well as muscular endurance. Today is a great opportunity for athletes to gain exposure to GHD sit-ups however numbers should reflect 1-2 sets per round. Calories should be possible in under 3 minutes each even under fatigue and pull-ups should be possible in 1-5 sets across multiple rounds. |