Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

Row 5k (Nasal Breathing Only)

(Score is Time)
GOAL: Easy and sustainable pace today on the 5k row. Nasal breathing only. Keep your breath and heart rate under control. Despite the slower pace, no “stopping” at the catch or end of the pull. The 5k should be rowed as a consistent fluid effort. Match all 1000m splits within :03 of one another.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND (25ft Line Drills)

High Knees

Butt Kickers

High Skips

Toy Soldiers

Karaoke

200m Run

Into…

2 ROUNDS

30 Single Unders

6/6 Split Squats

30 Mountain Climbers

12 Glute Bridge-Ups

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Walking Lunges

1:00 – Double Unders

1:00 – 200m Run

1:00 – Crossbody Mountain Climbers

1:00 – Plank Hold or Glute Bridge Hold

-1:00 Rest b/t Sets-

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

6 SETS

Max Reps Weighted Pull-Up*

Set 1 & 2 – Light

Set 3 & 4 – Moderate

Set 5 & 6 – Heavy

-Rest as Needed b/t Sets-

(Score is Reps)

Metcon (AMRAP – Reps)

Max Ring Rows*

*Superset each set with Max Set of Single DB Strict Press (Moderate-Heavy). Hold the DB across the chest.

-Rest as Needed b/t Sets-

(Score is Lowest Reps)
GOAL: We don’t do a lot of weighted pull-ups but we do a fair amount of strict pulling. Keep these strict and add load as needed to match the prescription for the set. Shoot for at least 7 reps in sets 1/2; 5 reps in sets 3/4; and 3 reps in set 5/6. For the Ring Rows and DB Strict Press, should be hitting at least 20 reps of each. Once you “pause” in either movement or break your pace, the set is over.