Saturday 06/03/2023

Workout Of the Day

Stimulus Of The Day

Keep the run to 5:00 or less and row to 4:00 or less. This will allow 10:00-12:00 to accumulate Curtis-P Complexes.

Expect athletes to slow down as the workout progresses. Challenge them to complete at least 4 Curtis-P complexes per minute throughout the workout.

Whiteboard Of the Day

Today’s session is a fun partner workout.

At the start of the workout, you will split the 1,000-m run however you choose. For example, one partner can run three 200-m runs and the other can perform two. Or, partners can split the distance evenly. The same strategy should be used for the rowing at the end of the workout.

One partner works on the Curtis-P’s for a full 1:00. And then, you both perform four burpees. Then the other partner picks up the bar and works for the remainder of the minute. This rotation will continue until you’ve reached a total of 50 complexes. Remember that both athletes must perform four burpees at the top of each minute until the 50 reps are complete.

The barbell load should allow you to perform at least four Curtis-P’s in each minute.

Game Of the Day

AMRAP 7:
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, partner two must perform that many reps of a penalty movement.
Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100-m. Partner A will then perform the penalty reps.

Penalties:
Round 1: Air squats
Round 2: Push-ups
Round 3: Sit-ups
Round 4: Burpees

Metcon Of the Day

For time with a partner:
1,000m run
– Split the runs. One person works at a time.

Right into…

50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.

Finish with…

800/1,000m row
– Split the row. One person works at a time.

*One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.