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, March 6, 2014

Gymnastics FGB + Barbell FGB

EQUIP: Barbell (95/65), HSPU, Ring Dip, and Pull-Up Set-Ups
“c” = Competition, “p” = Performance, “f” = Fitness

*Active Stretch, then:
*400m Run
*5 x Dive Bomber
*10 x Clean Pull
*15 x Kip Swing
*20 x alt. Lunge
*25 x Handstand Shoulder Tap

3 Rounds For Total Reps (17 min.) -
*1 min. AMRAP Handstand Push-Up
*1 min. AMRAP Pull-Up
*1 min. AMRAP Ring Dip
*1 min. AMRAP alt. Rolling Pistol 
*1 min. AMRAP c: Pull-Over (http://gymnasticswod.com/content/pull-over), p: Skin-the-Cat (bar or rings), OR f: V-Up
-1 minute REST b/w rounds

ACTIVE RECOVERY/ “IN-BETWEEN-ER” (athlete's choice):
1 Rounds of “Griff” -
*800m Run
*400m Backward Run 


2 Rounds -
*400m Run/ *Row
*20 x Burpee

3 Rounds For Total Reps (17 min.) -
(95/65 throughout)
*1 min. AMRAP Evil Wheel/ Barbell Roll-Out (sub: Bar-Facing Burpee)
*1 min. AMRAP Sumo Deadlift High Pull
*1 min. AMRAP Power Clean
*1 min. AMRAP Push Press 
*1 min. AMRAP Overhead Squat
-1 minute REST b/w rounds-


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