WOD Blog
 | Tue, Aug 25 2020 |  |
| Tues Aug 25 2020 | Tues Aug 25 2020 Strict Press Ring Dips | Tues Aug 25 2020 Midline Conditioning | 4EVER |
Tues Aug 25 2020 Midline Conditioning
(Check In)
Cashout: Midline Conditioning
Not for Time:
20 weighted abmat Sit-Ups
30 AbMat Sit-Ups
40 Hollow Rocks
30 AbMat Sit-Ups
20 V-Ups
• We are intentionally overworking the same muscle groups and movement patterns to generate an adaptation.
• Since this piece is not for time, we can focus on movement quality and staying 'connected' throughout the movements.
• Reduce the reps if the volume is too high. We should be able to get through all of these in under 3 sets.
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4EVER
(Rounds)
'4EVER'
#1) 4:00 AMRAP
27/21 Calorie row, or 20/16 bike or 400m run
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
#2) 4:00 AMRAP:
21/15 Calorie row, or 15/12 bike or 300m run
21 Burpees
21 Toes to Bar
Rest 4 Minutes
##) 4:00 AMRAP
15/12 Calorie row, or 11/9 bike or 200m run
15 Burpees
15 Pull-ups
Scoring: Rounds + Reps for each amrap
• '4EVER' is a simple machine and bodyweight workout that resembles the CompTrain Benchmark 'Lead Foot'
• The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles
• This forces your body to improve its ability to buffer that acid
• If you finish the gymnastics in each window, you'll cycle back to the row, bike or run until the 4 minutes is up
• Your score for each AMRAP 4 is total rounds + reps completed
• When choosing rep schemes and variations, consider the following scoring goals for each round:
• 1st AMRAP: 1-1+ Rounds 2nd AMRAP: 1-1.5+ Rounds 3rd AMRAP: 1.5-2+ Rounds
BURPEES These are standard burpees requiring chest to deck and full extension at the top of each rep '
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