Workouts for the Week: March 4 – March 9

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, March 4th

Workout: For Time – With a Partner – 30 Minute Cap

Two Rounds
100/90 Calorie Row
40 Chest to Bar Pull Up
50/45 Calorie Row
20 Bar Muscle Up

Workout Brief

Feel: Reach / Pace: Grind

There is a lot of pulling in the workout. Move at a moderate pace in moderate sized chunks with your partner on the rower, and push yourself to do something you haven’t done before on the Chest to Bar and Bar Muscle Ups. Try a movement you’ve never tried, go for a rep PR, just make sure you get uncomfortable!

Tuesday, March 5th

Strength: 14 Minutes

4 x 6 Front Squat @ 70-80% of 1RM

Workout: For Time – 18 Minute Cap

Five Rounds
200m Run
15 Handstand Push Up
5 Front Squat (225/155)
Reduce Handstand Push up by 3 Reps and Front Squat by 1 Rep each round.

Workout Brief

Feel: Triple Threat / Pace: Grind

The goal for today is to break up all of the work into as few sets as you can. Try your best to stay unbroken on the Handstand Push Ups and make sure you keep the Front Squats unbroken.

Wednesday, March 6th

Strength: 12 Minutes

3-2-1-1-1: Power Snatch
Build in weight each set.

Workout: For Time – 12 Minute Cap

30 Deadlift (185/135)
60 Toes to Bar
30 Bar Facing Burpee

Workout Brief

Feel: Muscle / Pace: Gas

In the strength, use each set to build in weight and finish the session with a heavy single. The focus should be on getting a strong pull with the legs, making hip contact, and locking the elbows out as soon as possible. In the workout, hang on to big sets for as long as possible. There is too much volume to go 100% out of the gate, but you should be pushing hard and attempting to pick it up as you go. Once you finish the Toes to Bar, the final 30 Burpees should be a sprint.

Thursday, March 7th

Workout: As Many Rounds as Possible in 30 Minutes

10/8 Calorie Bike
8 Push Up
6 Alt. Lunge
4 Ball Slam
Rest 1:00

Workout Brief

Feel: Reach / Pace: Gas

The purpose of this workout is to maintain a hard pace and high power output. Push the Bike to 90% intensity, make sure your form is solid on the Push Ups and Lunges, and focus on throwing the Ball Slams down as hard as possible for all four reps.

Friday, March 8th

Open Workout 24.2
Workout released on on Thursday, March 7th at 2pm ET.

Saturday, March 9th




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