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.

Wednesday, March 27, 2013

Road Warrior WODs

I've been traveling with my family for the past week, as we are currently in the think of our giant cross-country move from Charlotte, NC to Southern California.  I've not had access to a gym, nor to much equipment really, except for my jump rope (and whatever we could find in weird hotel gyms).  Below are a bunch of workouts/ mini-WODs I've done over the past few days:

#1: For Time:
*50 x Double-Under
*25 x Burpee
*40 x Double-Under
*20 x Burpee
*30 x Double-Under
*15 x Burpee
*20 x Double-Under
*10 x Burpee
*10 x Double-Under
*5 x Burpee
(workout from Liz Naum)

#2: 30 min. AMRAP -
*10 x Burpee
*20 x Air Squat
*10 x alt. Pistol
*20 x Mountain Climb (R and L = 1 rep)
*10 x Lunge Jump (R and L = 1 rep)
(great goal: 10+ rounds)

#3: Deck of Cards (used my iPhone app: "Cards WOD") -
*Hearts = Hand-Release Push-Up
*Clubs = Grasshopper (R and L = 1 rep)
*Spades = DB Thruster
*Diamonds = DB Plank Row (R and L = 1 rep)
*Joker #1: 50 x V-Up
*Joker #2: 10 x DB Man Maker

#4: 10 Rounds -
*30 sec. x Double-Under
-30 sec. REST
*30 sec. x Burpee
-30 sec. REST
*30 sec. x Squat Jump
-30 sec. REST

#5: 20 Rounds for Time -
*5 x Burpee
*10 x Sit-Up

#6: 8 Rounds for Time -
*30 sec. x Handstand Hold vs. wall
*10 x Star Jump

#7: For Time -
*10 x Handstand Jack Knife to Vertical Jump
*10 x Handstand Jack Knife to Tuck Jump
*10 x Handstand Jack Knife to Pike Jump

#8: For Time -
*100 x Lunge Jump (R and L = 1 rep)
*80 x Front Squat (hold whatever heavy household object you can find chest high in front of you)
*60 x Donkey Kick to Push-Up
*40 x Deck Squat Pistol (20 reps per leg)

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