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.

Tuesday, November 27, 2012

"The Four"...Back for More

We have done this workout twice before in the past year or so in my S3 Conditioning class.  It's such a toughie that I like to revisit it once every 4 months or so.  Time limit today was 45 minutes to complete the main set (do NOT feel bad if you don't finish this one in time).

EQUIPMENT: Rower, Kettlebell (1.0 pood)

*200m Row
*200m Run
*20 x Air Squat
*20 x Push-Up
*20 x alt. Lunge in place

4 Rounds for Time (2 rounds all Row/ 2 rounds all Run) -
*400m Run or Row
*4 lengths (1 length = 10m distance) x Broad Jump
*300m Run or Row
*3 lengths x Walking KB Goblet Lunge
*200m Run or Row
*2 lengths x Burpee-Lateral Hop
*100m Run or Row
*1 length x alt. Pistol Walk

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