Warm-up
12.10.8 building in intensity and weight
Cals AB
Deadlifts
Push-ups/Burpees
WOD
PortFit
18.15.12
Deadlifts
Burpess over the bar
50/40 cals AB
15.12.9
Deadlifts
Burpess over the bar
40/32 cals AB
12.9.6
Deadlifts
Burpess over the bar
30/24 cals AB
Weight on the bar must increase each round.
Example weights for 9/29
165/185/205#
PortBurn
3 rounds
21.15.9
DB deadlifts
Burpees over the DB’s
Round 1 – 50/40 cals AB
Round 2 – 40/32 cals AB
Round 1 – 30/24 cals AB
Fathom – longer workout for today
Gear – this is a tricky one. You might feel like this workout is the highest heart rate workout of the week, but the bike has a way of disguising itself as something that is ‘hard’. The bike isn’t hard. It’s taxing. But it is not hard.
Knots – The weight on the bar should be moderately loaded. Going unbroken should be no problem. Finding a suitable pace, that is a different story. For me, I would push the deadlifts and burpees, settle into an “aggressive” pace on the bike and try to hold on.
Current – All in your square, but remember, you must add weight to your bar every round.
