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.

Friday, February 1, 2013


EQUIPMENT: Heavy Dumbbells (20s), Mat, AbMat, Rings

*Active Stretch, then:

*40 x Hollow Rock
*400m Row
*40 x Prone Arch Rock

SET #1:
30 Minute AMRAP -
*30 x Elbow Squat-Thrust (place elbows atop AbMat)
*30 x Seated DB Shoulder Press
*30 x Jumping DB Deadlift
*30 x DB Renegade Row (= push-up + row R + row L; BUT count ea. row as a rep)(15 push-ups total)
*30 x Ring Row
-EMOM ("Every Minute On the Minute"): 5 x V-Up
(I ended up completing exactly 3 full rounds)

SET #2:
Speed Work:
8 x 100m Run on the :45 
-challenge: + 2 x Burpee after ea. 100m
(i.e. every 45 seconds, complete 100m Run + 2 Burpees; any time remaining = your rest)

*400m Overhead Plate Walk (45/25)
-@ Every Break (if plate drops to top of head or lower): 8 x Burpee-Lateral Hop over plate

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