4/19/15 “Goblet of Fire”

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Mobility: None. Work on your Shoulders and Ankles BEFORE class.


Skill Practice Warm Up: Pistol practice. Work up to a weighted pistols if possible.  Extra ankle mobility might help those who struggle with balance.


Strength Workout: None.


Metabolic Conditioning Workout: “Goblet of Fire”- For time.

2000m Row (A: 2000m, I*: 2000m, N: 2000m)

2 Minute Rest

100’ Walking Lunge

15 Dumbbell Push Press (A: 45lbs, I*: 25lbs, N: 15lbs)

Row (A: 500m, I*: 400m, N: 300m)

50’ Walking Lunge

10 Dumbbell Push Press (A: 45lbs, I*: 25lbs, N: 15lbs)

Row (A: 500m, I*: 400m, N: 300m)

Scaling Guide:  17 – 23 minutes.

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Go as hard as you can on the 2K row, treat it like its own workout since you get a two minute rest. Record the time separately so you can use it to figure out pace for future rowing workouts.

Log your results online by clicking here.

Compare To:  New Workout!


Optional ‘Cash Out’: None

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