“180826-CT Class”

“Down & Dirty” CT Class WOD

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  • “Down & Dirty”
  • For Time:
  • 30/21 Calorie Row
  • 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
  • 30/21 Calorie Assault Bike
  • 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
  • 15/10 Calorie Row
  • 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
  • 15/10 Calorie Assault Bike
  • 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

There are two halves to this cardio and bodyweight “for time” workout, with no rest between them. Athletes will cut the work in half on the second part of the workout.

Scaling: Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move to the bike, repeating this format until the completion of the workout.

If unable to assault bike, complete an equal calorie row or equal calories on another bike in its place.

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Strategy: Pace on the machines and the upper body movements provide the biggest challenges in today’s workout, but the structure of the workout allows for little interference between exercises. You go from strictly cardio movements, to two upper body movements, followed by a lower body and core movement.

Athletes can therefore push the pace a little harder than usual on the machines knowing that they next two movement don’t involve a ton of breathing. This pace is still probably somewhere around 75-80% effort.

Athletes can then aim to complete the strict pull-ups and push-ups in 1-2 sets, as that will likely be sustainable later on.

The next two movements, air squats and sit-ups, are a great opportunity to move through steadily, allowing the upper body to recover for the next set or the breathing to recover for the next machine movement. Mentally breaking these movements up into three categories (machine, upper, and lower) will better allow athletes to keep their effort high.
Source: comptrain.co
Equipment : Pull-Up Bar, Rower
Scoring : For Time
WOD Feed : CT Class