Peak 180 – Peak Class Workout


Metcon (Time)

Row Conditioning:

700m Moderate, 300m Fast

500m Moderate, 500m Fast

300m Moderate, 700m Fast

If your 1000m time is 4:45-5:00+

then we will adjust the meters as follows:

500m Moderate, 200m Fast

350 Moderate, 350m Fast

200m Moderate, 500m Fast

*Moderate= 1000m Pace +:15s

Fast = 1000m Pace

“Pace” meaning the average pace/500m you held during your 1000m effort.
For example, if your 1000m time is 4:00, then the pace you are going off of today would be 2:00/500m. So for the “moderate” you would hold a 2:15/500m pace and for the “fast” you would hold a 2:00/500m pace.

This is a continuous effort just like last weeks bike. So yes, 3000m straight. 🙂


Controlling your pace and breathing!

Skill Work

Metcon (No Measure)

EMOM x 8:

1) *Pulling Skill

2) :40 Plank
*Pulling Skill Option:

1) RX+ 3-5 Bar Muscle-Ups

2) 6-8 Chest To Bar Pull-Ups

3) 8-10 Pull-Ups

4) 8-10 Banded Pull-Ups

5)8-10 Ring Rows

If you’re unable to hold the plank for :40 then hold for as long as possible within that minute.

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