“Pain versus Discomfort”
There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
For time:
21 Goblet Squats, 53/35 lbs
Run, 200 m
21 Pull-ups
Run, 200m
18 Goblet Squats, 53/35 lbs
Run, 200 m
18 Pull-ups
Run, 200m
15 Goblet Squats, 53/35 lbs
Run, 200 m
15 Pull-ups
Run, 200m
12 Goblet Squats, 53/35 lbs
Run, 200 m
12 Pull-ups
Run, 200m
9 Goblet Squats, 53/35 lbs
Run, 200 m
9 Pull-ups
Run, 200m
WORKOUT BRIEF
DESCRIPTION
After each set of weightlifting and gymnastics today, we’ll head out to the door for a short 200 meter run
With a descending rep scheme and running between the more challenging movements, the structure of this workout will allow us to work through large sets on both bars
We can expect this piece to take between 18-25 minutes to complete
GOBLET SQUATS
We’re looking to move a light-moderate weight on the goblet squat today
This should be a weight that allows you to complete all sets within 1-2 quick sets
PULL-UPS
To complete this station as written, we recommend having at least 21+ unbroken reps when fresh
If you’re not there, consider reducing the reps or choosing a variation from “modifications”
Common volume reductions for the pull-up will be:
18-15-12-9-6
15-12-9-6-3
RUN
See the “modifications” section for running replacements
MODIFICATIONS
FRONT SQUATS
Dumbbell Goblet Squats (Equal Reps)
Air Squats (2x Reps)
Jumping Air Squats (Equal Reps)
PULL-UPS
Strict – 15,12,9,6,3 reps
Reduce Reps
Banded Pull-ups (Equal Reps)
Ring Rows (Equal Reps)
Inverted / Bent Over Bar Rows (Equal Reps)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Single Dumbbell Bent Over Rows (Equal Reps Each Side)
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
STRATEGY
GENERAL
In the first 3 rounds of the workout, we have 54 reps of pull-ups and goblet squats each
In the final 2 rounds of the workout, we have 21 reps of pull-ups and goblet squats each
Early on, the work that happens inside is more important than running speed
Run at a pace through the sets of 21-18-15 that allows for big sets on the squats and pullups
As the sets get more manageable in the rounds of 12-9, see if you can slightly increase your run pace
Alternating between upper body and lower body movements in this workout, on top of the runs, is a nice incentive to keep pushing for big sets
Keep your breaks quick and look to simply just get out the door for the next run
Consider the following options for each round:
Round of 21: 21, 12-9, 7-7-7
Round of 18: 18, 9-9, 6-6-6
Round of 15: 15, 8-7, 5-5-5
Round of 12: 12, 6-6, 4-4-4
Round of 9: 9, 5-4, 3-3-3
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