Rest Day/Floater WODs

Dec 30th, 2012

Category: Competitor

Rest Day/Floater WODs

Homework
Upper thoracic rolling
Triceps rolling

Floater WODs

Gymnastics
10 t2b
1 bar muscle up
8 t2b
1 bar muscle up
6 t2b
1 bar muscle up
4 t2b
1 bar muscle up
2 t2b
1 bar muscle up

• Every time you come off the bar complete 10 burpees

If you don’t have bar muscle ups without a band sub dead hang pull ups

Weightlifting
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Conditioning
1000m Row X 5
With 2 minutes rest in-between
keep splits within 5 seconds of one another. 10 burpee penalty for each row not within 5 seconds of the others.

DISCUSSION 1 Comments

  1. Eugene 12/30/2012 at 2:19 pm

    Not to self promote too shamelessly…

    Here are some thoughts on the conditioning floater wod! It’s a great and very simple example of interval training, but like anything on the erg, you will have to be fairly disciplined in how you approach it (or else you’ll be eating burpees and not getting as much out of the wod as you could).

    What would I recommend? Hit that first 1000m at a relatively low rating, 24 or 25 spm (strokes per minute– the little number in the upper-left hand of the monitor). Just because it’s a low rating doesn’t mean you don’t pull your ass off, though! The low rating will force you to focus on pulling hard, at a SUSTAINABLE split. If you go hot out the gates at a high rating for the first interval, it will be very easy and probably very likely that a novice rower like yourself will gas yourself and find yourself dying during the last 300m of that initial interval. That is setting yourself up for failure if you are already dying during the first interval!

    So, hit that first interval at a relatively low rating, probably a bit lower than you are comfortable with. The next interval? Still try to keep the rating low but don’t put a hard cap on it– if you need to move up to a 26 or 27 spm then do so. But you now have a target to hit that you KNOW you can hit. Ideally, you won’t need to get yourself up to a 32, but all bets are off during the 4th interval.

    Anyway, those are just some quick thoughts on this floater wod. If you’d like to ask me questions regarding anything I brought up in this post, just ask! Or! You can come to my rowing 101 class, starting this Saturday at 11:30am in Southie Green and continuing all through January. Shoot me an email at [email protected] with “rowing 101” in the subject line to get yourself on my mailing list for this!

    Enjoy this cwod, it’ll be fun!