I hope you had a positive first experience! Yes, even the warm-ups can kick your butt until you get used to the work. Now that you have done it, we can scale a bit.
Today:
Warm-up, 2 rounds x 10 reps. Include the 2 minutes of Jump Rope or Up and Downs. If you did JR yesterday, today is your day to do U&D.
WOD: 5 rounds for time (you will be recording this time)
- Run 30 seconds, RPE 7/10 (rate of perceived exertion 7 on scale of 10)
- Burpees x 10
Cool-down: Roller and stretch. +1 liter of Water
Note: On your workout, set the treadmill to a speed you could handle for 60 seconds and at 1% grade. For example, I can run a 60 second 400m. That is 10 mph. I would set the treadmill here. It will be easy the first two or three, but the last two you will have to dig deep and push. Coach each other through this. That is the neuro-training we've talked about. Always use at least a 1% grade on the treadmill. Otherwise you are effectively running downhill.
Second note: With your workout you will run, go immediately to the burpees, then repeat right away. There is no rest until you finish. SO FINISH QUICKLY! Record WOD, times, and speeds.
Remember, if you have any questions call or email.
Have Fun. DO WORK!
3...2...1...GO!
Coach
Posted for Bonnie:
ReplyDeleteHi Big Bro!
I started Saturday with the work outs!
Here it is...
(I had to scale it back a bit; those burpees are KILLERS!)
Total time- 6 min
Run 30, 10 burpees 1:35
Run 30, 5 burpees 2:05 (total time elasped)
Run 30, 10 squats 3:35
Run 30, 10 push ups 4:45
Run 30, 7 burpees 5:59
Thanks =)
Lil Sis
Super Work!
ReplyDeleteYour scaling is a bit unorthodox, but it works well! This being your first solo-WOD you did excellent. It is hard to push through a tough movement like the burpee without someone there to crack the whip sometimes!
Welcome aboard! We all look forward to seeing you bust out these workouts!
MK