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.

Saturday, May 24, 2014

"Run, Rope, Thrust"

EQUIP: Bar (a: 105/75, i: 95/65, b: 65/45), Rope


*Active Stretch, then:
*400m Run/ Row
*10 x Back Squat
*30 sec. Barbell OH Hold
*10 x V-Up
*30 sec. Hollow Body Hold

55 Min. AMRAP -

100m Run (125m Row)
5 x Behind-the-Neck Thruster (a: 105/75, i: 95/65, b: 65/45)
10 x Windshield Wiper (a: 105/75, i: 95/65, b: 65/45)
1 x Rope Climb (sub: 2 x Supine Rope Climb to Stand OR 10 Ring Row)

200m Run (250m Row)
10 x Behind-the-Neck Thruster
20 x Windshield Wiper
2 x Rope Climb (sub: 4 x Supine Rope Climb to Stand OR 20 Ring Row)

400m Run (500m Row)
15 x Behind-the-Neck Thruster
30 x Windshield Wiper
3 x Rope Climb (sub: 6 x Supine Rope Climb to Stand OR 30 Ring Row)

800m Run (1000m Row)
20 x Behind-the-Neck Thruster
40 x Windshield Wiper
4 x Rope Climb (sub: 8 x Supine Rope Climb to Stand OR 40 Ring Row)

1600m Run (2000m Row)
25 x Behind-the-Neck Thruster
50 x Windshield Wiper
5 x Rope Climb (sub: 10 x Supine Rope Climb to Stand OR 50 Ring Row)

SCORE = Total Reps (note: every 100m run or rowed = 1 rep (i.e.: 400m Run = 4 reps))

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