A really important concept is understanding the difference between competing, training and practicing. Some of us spend too much time competing and not enough time training. We don’t work out every day to win Wodify. We work out every day to get better. Fix holes in our fitness. Treating your workouts as an opportunity to win every day is doing yourself a severe disservice. You should go into a workout ready to give it your all. Forcing yourself out of your comfort zone and seeing what the consequences are. It is ok to fail, it is an opportunity to learn. Reflecting on how sets, rounds, and workouts went after taking a chance is how we learn. And when we are learning and improving, we are training.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 ring rows
10 push-ups
10 air squats
Mobility
Rotational drills to prep for strenght
Strength
E:90 for 15 min; 10 rounds total, 5 rounds each
Alternate rounds
1. Bench press – 3 reps between 80 and 85%
2. Strict chin-ups – 2 sets of 2 to 6 reps
Take the time to warm-up here. Weight on the bench press can be pushed but bar speed should be very obvious, meaning we shouldn’t be close to failing any reps. With the chin-ups, complete a set of 2 to 6 reps. Come down and rest. Then complete another set of the same number.
WOD
“Treat yo self”
800m run
100 wall balls
100 sit-ups
800m run
1 round, but a much different pace then the last WOD we did that was 1 round, AFAP. Each piece of this workout can be pushed pretty hard with exception of that first run. Do not want to come in after sprinting 800m and try to do 100 wall balls. But once you come in from that first run, give those wall balls hell. Crush the sit-ups, and then push that last run.
Accessory Work
3 rounds
10e SA DB strict press
10e SA bent over rows
