🏋️‍♂️ Workouts 🏋️‍♀️

*The intent is to complete either this workout or “Murph” - NOT both. “Turkey Trot” will fit better into this week's programming, but we wanted to give people a spot to log a Murph score if they'd prefer, as it's a CompTrain Thanksgiving tradition.

- Overview: Today's threshold work has a big mix of movements to chip away at before getting on the rower each round. The goal is to work at an effort that allows for roughly similar calories on the rower across all rounds.

- Choose variations for each movement that you can complete unbroken throughout. You should have at least 30 seconds to row each round. Adjust distance/reps/weight as needed to achieve this.

- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 90-150 Calories (M), 70-120 Calories (W)

- Be crisp on the run, but do not sprint it. Run at a pace that is a little slower than your 5k pace (RPE 6).

- During the gym movements, focus on a crisp, quick cycle rate. This will allow you to move through these movements quickly and maximize your time on the rower.

- Start rowing at an RPE 6 in the early rounds. As you fatigue, you should be able to maintain the same output in the back half of the workout, but the effort to maintain this will likely feel like an RPE 7-8 by the end.

200M RUN

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

- Plank Shoulder Taps

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 15 Air Squats

DOUBLE UNDERS

- Reduce Reps

- 30 Single Unders

- Plate Hops

- Lateral Skater Hops

- 5 Burpees

ROW

- Ski

- Bike Erg

- Echo Bike

10/8 Calorie Row (moderate)

200m Run

5 Sit-ups

5 Wallballs

10 Double Unders

10/8 Calorie Row (sprint)

REPEAT FROM 5/26/25

- Overview: This workout is a Thanksgiving tradition for CompTrain. We are giving everyone the option to do this longer workout, but the intent is to complete either the metcon prior OR this workout - NOT both. ***The “Turkey Trot” workout will fit better into this week's programming, but we wanted to give people a spot to log a Murph score if they'd prefer.

- In this workout, athletes should pace themselves right from the start. The middle bodyweight movements can be partitioned as needed.

- Our prescribed workout doesn't include wearing a vest, but you can wear one if you'd like. Athletes should only use a weight vest if they can complete this workout without a vest in 35 minutes or less. If this is your first time, we do not recommend using a vest. Try to choose a version of this workout that allows you to complete it in under 1 hour.

- Flow: The first mile run must be fully completed before beginning work on the gymnastics. Once the gymnastics have been completed, you will then complete your final mile.

- Run: Each mile should be completed in under 10 minutes.

- Gymnastics: 5-10-15 is a common break-up strategy here. The pull-ups and push-ups should be able to be completed in no less than sets of 5 in order to perform this workout as prescribed. See modifications for scaling options.

- Intended Intensity: RPE 5

- Fitness Attributes Improved: Muscular Endurance & Aerobic Endurance

- Score: Total time. Vested and non-vested variations will both count as Rx.

- Target Score: 30-50 Minutes

- We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as a buy-in and pace more than you think. Treat the second mile as a cash-out and aim to push the pace.

- We'll break up the gymnastics in the middle based on our capacity. Whatever break-up strategy we choose, we should be aiming for constant movement with minimal breaks.

Potential Break-Up Strategies:

25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats

25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats

25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats

20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats

10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats

10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats

1 MILE RUN

- 10:00 Time Cap

- 2,000/1,800m Row

- 1,600/1,440m Ski

- 100/80 Calorie Echo Bike

- 4,000/3,600m Bike Erg

- 8:00 Moderate Effort on Treadmill/Runner

PULL-UPS/PUSH-UPS/AIR SQUATS

- Reduce Totals (75/150/225 or 50/100/150 reps)

- 100 Push-ups/200 Sit-ups/300 Air Squats

- 200 Push-ups/400 Air Squats

- 300 Push-ups/300 Air Squats

- 200 Sit-ups/400 Air Squats

PULL-UPS

- Banded

- Strict

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

AIR SQUATS

- Squat to a Box

- Lunges

- Wall Sit Hold

Practice Round:

200m Run

3 Pull-ups

5 Push-ups

7 Air Squats

100m Run