[workout_short title=’WED_WC1′ result_type=’reps’]
2’15 ON – 45″ OFF – Go Every 3′ x 15′
12 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
[percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]
12 alt. Pistols Squat
max Cal Bike Erg
Notes. Chicken Modality – If you get fewer reps of last round them DON’T COUNT
Notes. Score is TOTAL REPS performed (with Shoulder to Overhead – C2B Pull Up and Pistol)
then (after 45″ rest perform)
[workout_short title=’WED_WC2′ result_type=’reps’]
Death by – Go Every 3′ – CAP 15′
Before the end of 2’15 complete
[percent value=’105′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent]
[percent value=’105′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
Flow: Set your timer like 10 Round of 2’15” On – 45″ Rest between set, start the first 5 round and perform Shoulder to Overhead, C2B Pull Up and Pistol, in the time that remains Spin Max Calories on the Bikeerg.
Then deload the Barbell and start the second part of workout like a death by modality, you must to finish prescribed repetitions of Thruster and Bar Facing Burpees until the 2’15”.
Strategy: We know that the prescribed repetition and percentage are your substainable pace finded on 8’ test, so in the first part of workout you must go faster to have time to perform some Bike Calories, but pay attention at the chicken modality, distributed the effort for all time long and remembering that in the fifth round you must perform the same or more Calories that in the first.
Try yo go unbroken on the STOH because every break mean an one more Clean to perform, break the C2B if you are more confortable in little set with short rest and control the pace on the Pistol to preserve your leg (and knee).
In the second five round you must control the rhyithm like past week, repetition are little more but also working time, rest time is less so pay attention to be able to restore the heart rate and starting another interval.
Achievement: Target on first part of the workout was not to fail the chicken modality, if you can spin about the same Cal every round you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 20 Cal on first round and died on the floor.
The second part of workout is all about to mantain your substainable pace under fatigue and suffer a little…!
Every round completed can make the difference on final score so switch off the brain and keep on moving.