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, October 28, 2014

"Tandem Trick Or Treat"

EQUIP: Partner, KB (70/53), Pull-Up Bar, Bar (c: 115/75, p: 95/65, f: 75/45), Rower

*Active Stretch
*400m Run/ Row
*1-2-3-4-5 Inchworm Push-Up Ladder
*5 x Strict Pull-Up
*10 x KB SDHP
*10 x Push Press (last 5 = Behind-the-Neck)


RULES: (apply to ENTIRE wod (Buy In/ Out & 10 Rounds)
  • Partners alternate working and “non-working” assignments
  • "Non-working” partner holds the “trick or treat bag:” Kettlebell (70/53)) in a 1-Arm Farmer Carry 
  • Partners switch duties as desired
  • “Working” reps do NOT count if “non-working” partner is not holding the KB (in 1 hand only and with proper Farmer Carry form - stand upright, both knees extended, elbow extended)
  • Do NOT drop the KB!!! Each Drop of KB = 31 additional meters to Row at BUY OUT

“ENTER AT YOUR OWN RISK” BUY IN: 1031m Partner Row 

-no rest-

10 Rounds for Time -
(Pick 3 of these 4 movement assignments each round; must use each movement at least 3x!)
*31 Poltergeist Pull-Up
*31 Boo Burpee
*31 Zombie “Zumo” Deadlift High Pull (c: 115/75, p: 95/65, f: 75/45)
*31 Black Bat Behind-the-Neck Push Press (c: 115/75, p: 95/65, f: 75/45)

-no rest-

“SAVE YOUR SOUL” BUY OUT: 1031m Partner Row 

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