Thursday
Peak 180 – Peak Class Workout
Capacity
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. 🙂
Goal:
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.