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, November 22, 2014

"Time Trial Toughie"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), Pull-Up Bar, HSPU Set-Up, Rings, DB’s, (box set-up post WOD)

*Active Stretch
*400m Run/ Row
*10 x Triangle Push-Up
*5 x Jumping Pull-Up (4-count descent)
*5 x Front Squat
*5 x HSPU

WOD I: “Time Trial Toughie”
EMOM for 35 min. (6 rounds) -
*1st: Handstand Push-Up
*2nd: Burpee Pull-Up
*3rd: Ring Dip
*4th: Front Squat (c: 135/95, p: 95/65, f: 65/35) 
*5th: 200m Run
*6th: 1 min. REST

GOAL SETTING (prior to Round 1 of WOD I):
1 Round of 30 sec ON/ 30 sec OFF:
Burpee Pull-Up
Front Squat (c: 135/95, p: 95/65, f: 65/35)
Ring Dip

*NOTE: Do not tell athletes about the scoring system. Tell them that the :30 ON/ :30 OFF set is a sprint and is part of their score. Because of that, they should go all out during those 30 seconds (no sand bagging!). Once the :30 ON/ :30 OFF set is complete, you may inform them of how they will be scored on the EMOM (see below in red).

SCORE = Sum of Points Earned
*1 point for every rep above your goal #
*1 negative point for every rep below your goal #

*NOTE: Set up for WOD II AFTER WOD I is complete.  Place boxes in line down the center of the room; PVC pipes running through the handles.

6 Min. AMRAP -
3 Evil Wheel Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)
3 ea. side Under-Over (24”)

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