Daily training
2024-02-09
Mindset
It's All A Game
"Wildcard"38 min
For Time:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
100 Dumbbell Snatches 50 / 35 lb
Performed As Intervals:
2 Minute Work
1 Minute Rest
38 Minute Time Cap
Stimulus
- Overview: Interval style piece, which means we're looking for good, hard pushes during work periods, and slowing down our breathing as best we can during the short rest.
- Bike Erg: Minimum of 1000/900 meter per 2:00 interval.
- Row: 500/450 meter row per 2:00 interval.
- Dumbbell Snatches: At least 20 snatches during each 2:00 interval.
- Time cap allows for 13 total intervals.
- Score: Total time to complete work.
Strategy
- Athletes will need to find a happy medium between pushing hard and keeping breathing manageable.
- Focus on a fully extended leg drive before pulling with your arms on the Rower. Being as efficient as possible on the rower will help to save our grip and pull to move quickly on the alternating dumbbell snatches.
Substitutions
4000M BIKE
- Reduce Distance
- 8:00 Time Cap (4 Intervals)
- 2000m Row
- 1600m Ski
- 1600m Run
- 1200m Air Run
2000M ROW
- Reduce Distance
- 8:00 Time Cap (4 Intervals)
- 1600m Ski
- 4000m Bike
- 1600m Run
- 1200m Air Run
DUMBBELL SNATCH
- Reduce Loading
- Reduce Reps
- Hang Dumbbell Power Snatches
- Kettlebell Swings
- Empty Barbell Hang Power Snatches
Movement prep
1 Round:
200m Bike Erg
150m Row
6 Dumbbell Snatches