Workout Of the Day
Stimulus Of The Day
Athletes perform both movements in each minute.
DB presses should be heavy, but always unbroken.
:30-:45 seconds to accumulate calories every round.
FAST transitions.
Consistent bike/row pace for the first 9 rounds with a sprint to finish.
Whiteboard Of the Day
oday’s workout is an EMOM with NO REST at any point from start to finish.
The goal of today is to perform 7 moderate-to-heavy DB presses that are always unbroken and then sprint on a rower or bike for :30-:45.
The score for today is the total calories completed across all 10 minutes of work. In order to get more calories, fast transitions are necessary.
Scale the load of the DB to something that feels easy-ish in the warm-up. If executed correctly, that “easy” load will feel challenging by the 4th or 5th minute.
Plan to maintain a consistent pace on the calories for the majority of the workout. The first and last minutes can be a sprint, but every other effort should be steady.
Lifting Of the Day
10:00 to work to a heavy 2-rep-max
Barbell shoulder press
Metcon Of the Day
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row
*Use two DBs.
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