Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard.
Bike 3 miles
Swim 500 meters
Run 1000 meters
The challenge will be to set up the transitions to minimize the transition time.
Share with us your total time for all three legs and your transition strategy.
We’re leaving the order of events to your discretion!!
If the triathlon community competed at these distances or shorter, the triathlete
would be a much better athlete!
And finally, for our athletes, today represents a day of active rest. Some rest, huh?
This is an amazingly complete workout in only twenty-four minutes.
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.
If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.
Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.
Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.
Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat
Pull-ups
Push-ups
Sit-ups
If you transition from one exercise to the next in ten seconds,
this is a twenty-minute workout. For all but the best athletes
this will be all but impossible.
Transition from one exercise to the next as quickly as you can.
One-minute maximum transition break! No ranking will be
considered for total time that exceeds twenty-four minutes.
Ranking is based on least number of meters in each of eight
rowing intervals, and least reps in each of eight intervals for
each of the other four exercises.
If nobody minds, we'll give the legs a little break today-
How many pull-ups can you do in an hour?
Success comes here by pacing and not going to failure on any set.
Rankings will be by weight class.
Don't be foolish and fill in with any met-con (cardio) or other work.
You don't know what looms! Also, if you're current with the path
the other athletes have been following and your intensity has been
worthy of your best efforts you are long overdue for a reduced
metabolic load.
Our "Workout of the Day" is engineered with great dilligence to care for
ALL of your fitness needs. If some days seem too easy that is because
workouts either before or coming are tortuous and the backing off is
warranted. We are feeding you a regimen that represents the ultimate
challenge for the world's best athletes.
If you are concurrently training for sport, like most of our athletes, temper
your efforts to allow for successful sport training. This is a learned skill
requiring a finely honed sense of self. On the days when your sports
training regimen is lighter, tear it up with our strength and conditioning
workout. On days when your sports training regimen is tough, moderate
your efforts. Many of our athletes are able to engage the "Workout of the Day"
right up to and during competition by just "going through the motions" while
still "doing" the daily workout.
Again, the "Workout of the Day" is designed to accomodate additional sport
training, recreational activity, or stand alone by simply modulating the intensity
of your effort. If you need help with this concept email at [email protected]
and one of our coaches will gladly help you come to terms with this.
If this seem to far you are right.
You are also the victim of our little April Fool's Day Joke.
Actually, today is a rest day. Stretch, play, and relax.
Make it active rest though. Do something active and fun