Posts in the Category: Endurance WODs

Performance Fitness Endurance 4.8.21

By Posted in - Endurance WODs on April 7th, 2021 0 Comments

3’ Jump Rope
3’ Row (Easy Pace)
Dynamic Stretches

2K Row Time Trial
Facility Records:
Men: 6:23 (Zach Krish)
Women: 7:44 (Lauren Socha)

7’ AMRAP
12 SA DB Hang Snatch
16 Ab Mat Sit-ups
30 Double-Unders (or 60 Singles)

Straight into…

7’ AMRAP
12 Plank Jump-ins, Side to …

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Performance Fitness Endurance 4.3.21

By Posted in - Endurance WODs on April 2nd, 2021 0 Comments

4’ Row
3 Rounds: (Warm-up Pace)
10 BW Good Mornings
5e Cossack Squats
10e Shoulder Taps

Dynamic Stretches

For Time: (30’ Cap)
50/35 Cal Row
3 Rounds: (30/20#)
12 DB Bear Renegade Rows (6e)
9 DB Hang Cleans
6 DB Front Squats
600m Run*
3 Rounds:
15 Straight-Leg Sit-ups
12 …

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Performance Fitness Endurance 4.1.21

By Posted in - Endurance WODs on March 31st, 2021 0 Comments

3’ Row (Easy)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Hindu Push-ups (or push-up to pike)
10 Hollow Rocks

Dynamic Stretches

Rowing Intervals:
Every 3:00 x 5 Sets:
Row 500/400m
(Aim for consistent paces each set)

For Time: (15’ Cap)
300m Run*
15-12-9:
KB Goblet Squats …

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Performance Fitness Endurance 3.25.21

By Posted in - Endurance WODs on March 24th, 2021 0 Comments

4’ Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks

Dynamic Stretches

Rowing Intervals:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row 2:00/Rest 1:00
Row 1:00

3’ on/1’ off x 4 Rounds, Rotating (2 each):
1. AMRAP
12 Alt. …

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Performance Fitness Endurance 3.23.21

By Posted in - Endurance WODs on March 22nd, 2021 0 Comments

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

20’ Partner AMRAP
Buy-in: 10x100yd Shuttle Run Relay (5 Shuttles/Partner)
Then, AMRAP
70 KB Swings (24/16kg)
50 V-ups
30 Push-ups (to Easy Button)
(Partners can alternate at any point.)

Accessories – 3 Sets:
8e DB Side …

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