Brutal Workout, yet fun

[Catrin]

Our trainer sends us a "WOW" (workout of the week) that he assigns us to do on our own. I am out of the office today so am headed to the gym shortly to tackle the WOW for the week. It certainly gives my legs something different to do! Still can't ride as my bike hasn't been to the shop yet (later today).

Set a running clock, 4 minutes for each round:

Round 1: 300 M Row, then with remaining time, perform as many reps as possible of Double Unders (I will do singles)

Rest 2 minutes

Round 2: 300 M Row, then with remaining time, perform as many reps as possible of ABMAT Sit-ups,

Rest 2 minutes

Round 3: 300 M Row, then with remaining time, perform as many reps as possible of Box Jumps

Rest 2 minutes

Round 4: 300 M Row, then with remaining time, perform as many reps as possible of Front Squat (I will do less than the recommended weight as I've form issues with weighted front squats - for some reason I want to lean backwards which means I've a real problem getting the rest of my form right? Working on this)

It's going to be a blast! Of course this needs a good dynamic warmup.

[Catrin]

We had a "laborous" Labor Day workout yesterday, 21 people showed up for it! After an intense warmup we broke into three groups and spent 10 minutes at 3 different stations. Two of the stations were a combination of three exercises, the first was an AMRAP - (as many rounds as possible).

The first station consisted of 200 meters of rowing, 10 burpees, and 20 frog jumps.

The second station was deadlifts and pushups. 10 rounds in 10 minutes that went like this:

Round 1: 2 deadlifts, 2 pushups - rest for remainder of minute
Round 2: 4 deadlfts, 4 pushups, rest
Round 3: 6 deadlifts...etc - add 2 for each round, the final round was 20 deadlifts and 20 pushups.

The deadlifts/pushups must be completed within that minute. If/when you reach the point where you can't do it all within that minute - then you cut whichever round you are on in half and just do that number for the remainder of the rounds. I got to 12 deadlifts/pushups and missed the minute cutoff by 1 pushup - which meant that I got to do 6 deadlifts/pushups for the remainder of the rounds. It was a fun challenge!

The 3rd station featured 100 meters of walking lunges, jog back, then a descending number of pullups (or full range of motion TRX rows) and a sit-up variant. Only 3 rounds, this wasn't an AMRAP. We did get a decent rest between the second and third station.

Great workout, though my hammies are a bit sore today. I figured out that I did 66 deadlifts in those 10 minutes @95 lbs No wonder my hamstrings are a bit sore today! They are the only part of my body that actually ever gets sore - I might get fatigued but rarely actually sore.

I am finding that all of this hard work, as fun as it really is, is translating to more strength on the bike and my old over-use injuries are become much harder to tweak. My group trainer promised this would happen - he knows his stuff! I've had to give up one day of riding a week to make certain I don't over-do things, but it has been worth it & I think I am becoming more physically more well rounded.