Wednesday

3
Nov

Wednesday

Peak 180 – Peak Class Workout

Capacity

Capacity Benchmark #1 (2 Rounds for time)

1000m Row

– Rest 5:00-

50/40 Cal Bike
Goal Paces:

Males

Row- 1:45-2:05/500m

Bike- 55-65 RPM

Females

Row-1:55-2:30

Bike- 50-60 RPM

Let’s try to hold within these pace ranges for this benchmark and as we go throughout our cycle we will be able to build and go faster with this test.

The 5 minutes of rest is there to ensure we are fully recovered to give our best effort to both, the row and the bike. Record the time of each portion.

Excited to see the times on this one! We will be re-testing this at the end of our cycle!

Body Building

Metcon (No Measure)

4 Sets:

8/8 Bulgarian Split Squats (DB/KB)

8 Push-Ups (w/ :03 eccentric)

-Rest As Needed-

Scaling:

Bulgarian Split Squat – No Weight

Push-Ups – Kneeling

– Hands Elevated
We will be using 2 DB’s or KB’s for the Bulg. Split Squats.

Make sure we control the Push-Ups on the way down(eccentric) and EXPLODE on the way up!