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.

Friday, September 11, 2015

"9-11: We Will Never Forget"

A) WOD 1 - Individual
4 Rounds -
3.5 Min. Per Round -
*400m Run (sub: 500m Row)
*x# Toes-2-Bar (15 rep cap (Rx+: 20 rep cap))

NOTE: To determine # T2B/ Round: do Round 1 as 400m Run + AMRAP P-Up; stop T2B at the 3:00 mark; that’s how many T2B you’ll aim to complete (post-400m run) within 3 min. from here forward. (15 rep cap (Rx+: 20 rep cap))  If you hit 15 reps before the 3:00 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 T2B (as determined in round 1), you want to hit 8 reps of T2B in rounds 2, 3, and 4.

TIMING: R1: 0:00 - 3:30; R2: 3:30 - 7:00; R3: 7:00 - 10:30; R4: 10:30 - 14:00

SCORE = Sum of T2B Reps over all rounds

REST ~ 5 min.


B) WOD 2 - Partner WOD: “9/11/15 - We Will Never Forget”
40 Min. AMRAP alternating duties w/ partner and rotating thru movements:
**1 Rope Climb per person per round (to be completed at any point during each round)**
a) 9 Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)
b) 11 Sotts Press (c: 65/45, p: 55/35, m: 45/25, f: 35/15)
a) 20 cal Row
b)15 Burpee

ALTERNATING/ ROTATING DUTIES: P1 does 9 Deadlift while P2 does 11 Sotts Press, then P1 Rows 20 cal, while P2 does 15 Burpees (= 1 round). Then P2 does 9 Deadlift while P1 does 11 Sotts Press, then P2 Rows 20 cal, while P1 does 15 Burpees  (= 2 rounds), etc.

In other words, P1 will be responsible for all “a movements,” while P2 is responsible for all “b movements,” in the first round.  Then in the second round, P2 will tackle the “a movements,” while P2 tackles the “b movements.”  Continue alternating a/b movement duties with each round until time is called.

ADDITIONAL RULES: 1) Each round’s movements must be competed in the order in which they are written. (DL’s and Sotts Presses must be completed first; then move onto Row and Burpees.)  2) Wait for your partner to finish before you move onto the next movement or the next round.  3) Each partner may do his/ her rope climb per round whenever desired each round; my advice is to use your “rest” time wisely and sneak those rope climbs in whenever you’re waiting on your partner to finish his/ her rep assignment.

SCORE = Total Rounds + Extra Reps completed as a team

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