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, September 17, 2013

Rotation Station

EQUIP: Plate (45/25)(go as heavy as possible!), Box (20"), Pull-Up Bar, Rings, Rower, Wall Space

*Active Stretch
*400m Run
3 Rounds -
*3 x Pike Push-Up + Inchworm + Push-Up
*6 x OH Plate Lunge
*12 x Plate Windshield Wiper

10 Minutes @ Each Station:

Station #1:
EMOM: 150m Row Sprint (Rx = completion w/o a miss)
SCORE = Total # Missed Meters (negative penalty reps)

Station #2:
800m Run + AMRAP In Remaining Time:
*3 x Wall Walk
*6 x Ring Dip
SCORE = Total Rounds + Reps

Station #3:
EMOM: 3 x Chin-Up + 3 x Pull-Up + 6 x K2E (Rx = completion w/o a miss) 
(Rx+: Chest-to-Bar on Chin-Ups and Pull-Ups)
SCORE = Total # Missed Reps (negative penalty reps)

Station #4:
800m Run + AMRAP In Remaining Time: 
*6 x Plate Ground-to-Overhead (45/25)(erin: 45#)
*3 ea. leg x OH Plate Step-Up (3xR, then 3xL; w/ knee drive; leave foot atop box b/w same side reps)
SCORE = Total Rounds + Reps

GRAND TOTAL SCORE = Sum of Scores (minus any Penalty Reps) over all 4 rounds/ stations

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