Erin Borchard: Brilliant S3 WOD Today - Designed by Eric White

Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Thursday, June 21, 2012

Brilliant S3 WOD Today - Designed by Eric White

This WOD was too good/ awful not to share here on the blog. My fellow S3 trainer, Eric White, programmed this one. You kicked my tush, Eric!

(Equipment: Slam Ball (Rx = 30 lb. for men, 20 lb. for women)

3 Rounds (36 min.)(record total reps of Slam Squat ea. round...total them up at the end)
1 min. AMRepAP
100m Run, then max Slam Squat (w/in 1 min.: run 100m, then complete as many SS as possible)
Rest 1 min.
2 min. AMRepAP
200m Run + max Slam Squat
Rest 2 min.
4 min. AMRepAP
400m Run + max Slam Squat
Rest 3 min.

(solid goals ea. round: 1 min. AMRAP ~20 reps, 2 min. AMRAP ~40 reps, 4 min. AMRAP ~60 reps)