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Wednesday 11 NOV – ZenFit Competition

PART 1.

A. NINJA WARRIOR, E90s For speed (note your fastest and slowest round):
10m Hand Stand Walk

*NB: Don’t Have HSW yet? Perform 20 Nose To Wall Shoulder Taps each round.

B. TANK ENGINE, “The Ski Ghost”, 6 rounds of EMOM alternate each minute:
1. Ski Erg Calories
2. Burpees
3. Double Unders (5 reps = 1p)
4. REST

NB: This is basically the SAME as our Main WOD tomorrow, if you are following the ZenFit COMPETITION Track you should have an Active Recovery Day tomorrow and NOT do this WOD again..

REST +3 hours to: 

PART 2.

C. POWER HOUSE 1) E2MOM x5:

– 3-Position Snatch Pull (Mid Hang, Hang, Low Hang) @ 70-80% of 1RM Snatch
*NB: This is a straight arm shrug and not a “High Pull”


D. POWER HOUSE 2) E2MOM x5:
– 3-Position Clean Pull (Mid Hang, Hang, Low Hang) @ 70-80% of 1RM Clean *NB: This is a straight arm shrug and not a “High Pull”

 

Short rest to:

E. MAIN WOD A. Power House, E2min30s x 7 – build to: – 5RM Deadlift

F. MAIN WOD B. “Strength & Sweat”, EVERY 3min x 5 Rounds for Quality with:

– 10 (5/5) 1-arm Bent Over Rows [32/24kg]

– 20 Farmers March Steps [2×32/24kg]

– 60s Double KB Front Rack Hold

NB: Rest the remainder of the 3min block.

 

Purpose video for Main WOD and some things to think about Strategy wise for the whole day below.

 

 

Daily Guidance ZenFit COMPETITION:

Totally swopping gears – yesterday was a lot about moderate Tank Engine work for the aerobic system and building stamina in classic “low load”-movements, whilst today is all about Speed, HARD efforts, and strength work.

Your Daily Plan is written in the notes in BTWB, so you can also find these recommendations of structure in BTWB under the ZenFit Competition Track, the detailed Strategies etc is however exclusive to your Athletes Area.

Today’s first piece is focusing on speed work on your hands. Don’t forget to warm up properly for this one, as an example with 2 slow rounds of the Tank Engine piece followed by what’s needed to be really warm and active on your hands!
After those 10 rounds we’re hitting what’s meant to be arguably one of the toughest training pieces of the week: A pure Lactic Acid party where your goal is to NOT pace and rather be willing to go at a 95% pace on the first round to train being uncomfortable – and to teach the body to recover as much as possible in the rest minutes. This one is meant to hurt and your scores are meant to drop off slightly each round.

In the second part of today’s training we will first do some Olympic Lifting Pulls from 3 positions to work on consistency on how to “deliver the bar to the power position”. The goal is to make all lifts look the same, obviously except for the starting point. This is also a great chance to dial in the timing of hips opening BEFORE triple extension – being on your toes early blunts your power drastically.

The Main WOD is all about raw strength, with a focus on SAFELY building absolute strength. Your “5RM” should be with an absolutely perfectly set back, where it doesn’t change shape what so ever in any point during the lift. We rather have you move slightly less with perfect form as this also transfers over to your Olympic Lifting better!

The finisher is exactly what it sounds like: a part that’s meant to make you sweaty while getting stronger.
The Bent Over Rows are meant to be done with your torso kept as parallel to the ground as possible, and without using it for momentum. The March Steps should also be done with a focus on keeping your midline tight so you don’t sway too much side to side and then the Front Rack Holds is as you know a staple in our training to build both upper body stability strength, and mental fortitude.
Don’t do these 5 Rounds “for time”, but rather for Quality to continue to bullet proof your body. 

PS. Don’t forget about the Daily Flex Below. We recommend it after any of your pieces in the day, the mobility poses are taking the Main WOD’s movements in consideration but you can do it when it fits best in your training day.

Wednesday 11 NOV – ZenFit Athletics 90

TODAY’S SESSION:

A. MAIN WOD A. Power House, E2min30s x 7 – build to: – 5RM Deadlift

B. MAIN WOD B. “Strength & Sweat”, EVERY 3min x 5 Rounds for Quality with: – 10 (5/5) 1-arm Bent Over Rows [32/24kg] – 20 Farmers March Steps [2×32/24kg] – 60s Double KB Front Rack Hold NB: Rest the remainder of the 3min block.

C. TANK ENGINE, “The Ski Ghost”, 6 rounds of EMOM alternate each minute:
1. Ski Erg Calories
2. Burpees
3. Double Unders (5 reps = 1p)
4. REST

NB: This is basically the SAME as our Main WOD tomorrow, if you are following the ZenFit COMPETITION Track you should have an Active Recovery Day tomorrow and NOT do this WOD again..

 

Purpose video for Main WOD and some things to think about Strategy wise for the whole day below.

 

Daily Guidance ZenFit ATHLETICS 90:

Totally swopping gears – yesterday was a lot about moderate Tank Engine work for the aerobic system and building stamina in classic “low load”-movements, whilst today is all about Strength work and HARD efforts.

Your Daily Plan is written in the notes in BTWB, so you can also find these recommendations of structure in BTWB under the ZenFit ATHLETICS90 Track, the detailed Strategies etc is however exclusive to your Athletes Area.

Today we are mixing 2 pieces from the ZenFit COMPETITION Volume, which means that this is a High Impact day. If you are planning to train tomorrow we recommend you to NOT do the Tank Engine today as tomorrow’s Main WOD is exactly that one – but if you are following the Athletics 90 as it is planned you should take tomorrow as an Active Recovery day.

The Main WOD is all about raw strength, with a focus on SAFELY building absolute strength. Your “5RM” should be with an absolutely perfectly set back, where it doesn’t change shape what so ever in any point during the lift. We rather have you move slightly less with perfect form as this also transfers over to your Olympic Lifting better!

 

The finisher is exactly what it sounds like: a part that’s meant to make you sweaty while getting stronger.
The Bent Over Rows are meant to be done with your torso kept as parallel to the ground as possible, and without using it for momentum. The March Steps should also be done with a focus on keeping your midline tight so you don’t sway too much side to side and then the Front Rack Holds is as you know a staple in our training to build both upper body stability strength, and mental fortitude.
Don’t do these 5 Rounds “for time”, but rather for Quality to continue to bullet proof your body. 

The Tank Engine WOD is meant to be arguably one of the toughest training pieces of the week: A pure Lactic Acid party where your goal is to NOT pace and rather be willing to go at a 95% pace on the first round to train being uncomfortable – and to teach the body to recover as much as possible in the rest minutes. This one is meant to hurt and your scores are meant to drop off slightly each round.

PS. Don’t forget about the Daily Flex Below – it’s highly recommended after your last piece each day.

Wednesday 11 NOV – ZenFit GPP

TODAY’S SESSION:

A. MAIN WOD A. Power House, E2min30s x 7 – build to: – 5RM Deadlift

B. MAIN WOD B. “Strength & Sweat”, EVERY 3min x 5 Rounds for Quality with:

– 10 (5/5) 1-arm Bent Over Rows [32/24kg]

– 20 Farmers March Steps [2×32/24kg]

– 60s Double KB Front Rack Hold

NB: Rest the remainder of the 3min block.

 

Purpose video and some things to think about below!

 

Daily Guidance ZenFit GPP:

Totally swopping gears – yesterday was a lot about moderate Tank Engine work for the aerobic system and building stamina in classic “low load”-movements, whilst today is all about Strength and Bulletproofing the body with some strong 

This Main WOD is all about raw strength, with a focus on SAFELY building absolute strength. Your “5RM” should be with an absolutely perfectly set back, where it doesn’t change shape what so ever in any point during the lift. We rather have you move slightly less with perfect form as this also transfers over to your Olympic Lifting better!

 

The finisher is exactly what it sounds like: a part that’s meant to make you sweaty while getting stronger.
The Bent Over Rows are meant to be done with your torso kept as parallel to the ground as possible, and without using it for momentum. The March Steps should also be done with a focus on keeping your midline tight so you don’t sway too much side to side and then the Front Rack Holds is as you know a staple in our training to build both upper body stability strength, and mental fortitude.
Don’t do these 5 Rounds “for time”, but rather for Quality to continue to bullet proof your body. 

PS. Don’t forget about the Daily Flex Below – it’s highly recommended after your training each day. 

Tuesday 10 NOV – ZenFit Competition

PART 1.

TANK ENGINE) RUN – E6MOM:
– 400m @ 80% effort (sustainable 5k pace)
– 200m @ 90% effort (1 Mile pace)
– 100m @ 70% effort (easy Jog)
– 100m @ +95% effort (Fastest sprint possible at this point)
* Walk-Rest until next set.
 

REST +3 hours to:

 

PART 2.

ZenFit POWER HOUSE 1) E2MOM x5:

– 5/5 Front Rack Loaded Step Ups @25-35% of 1RM Front Squat*
*NB: Use a load that allows good angles. Box Should be set at height where your knee is JUST at/below parallel to your hip. Avoid leaning forward to stand up. Perform 5 step ups on one leg and then the other.

ZenFit POWER HOUSE 2) E90s x5:
– 5/5 One Arm Upright Row with 1111-tempo
*1s up, 1s pause, 1s down, 1s dead stop in bottom.

Short rest to:

ZenFit MAIN WOD. “EMOM MANIA”, 24min EMOM, 2 rounds through:

Min 1 & 13: Max Wall Balls
Min 2 & 14: REST
Min 3 & 15: Max Bar Muscle Ups
Min 4 & 16: REST
Min 5 & 17: Max Wall Balls
Min 6 & 18: REST
Min 7 & 19: Max CTB Pull Ups
Min 8 & 20: REST
Min 9 & 21: Max Wall Balls
Min 10 & 22: REST
Min 11 & 23: Max Toes To Bar
Min 12 & 24: REST
[Score is total reps]

NB: CHOOSE A BAR GYMNASTIC VERSION WHERE YOU GO FROM HARDER TO EASIER, as an example:
Min 3 & 15: CTB Pull Ups
Min 7 & 19: Pull Ups
Min 11 & 23: Toes To Bar

Short rest to:

ZenFIT NINJA WARRIOR) 6 Rounds:
– 10-15 GHD Sit Ups
– 10-15 Hip Extensions
– 30s L-Sit
– 30s Weighted Plank
*NB: Don’t Have GHD? Do MedBall Weighted Sit Ups (GHD-SU) + Light Good Mornings (Hip Ext)

Purpose video and some things to think about below.

Daily Guidance ZenFit COMPETITION:

If yesterday was pretty heavy today is more about high repetition volume to build a lot of stamina and endurance for your classic CrossFit style WOD’s!

Your Daily Plan is written in the notes in BTWB, so you can also find these recommendations of structure in BTWB under the ZenFit Competition Track, the detailed Strategies etc is however exclusive to your Athletes Area.

We start the day with a great Aerobic Capacity building Running piece where our big focus is on the fast intervals that where we aim at building speed. Note the difference in speed between each part of the intervals and make sure that there is a difference in effort between them – we are more interested in you building an understanding for your own capacity than actual time per interval here.

In the second part of today’s training we will first do some unilateral strengthening to both bullet proof your body, and to “activate” the right muscles around the joints for the movements we’ll be using in the big Main WOD.

The Main WOD is a monster, but with the built in work/rest relationship you should be able to maintain a high effort throughout the entire 23 minutes (The last minute is for laying on the floor feeling good about yourself). 
There is no need to do HUGE unbroken sets in the Bar Gymnastics, but rather break them down into small sets with short rest where you still MOVE throughout the full working minute – that will allow you to continue to accumulate a high total number of reps in the second “round” of this WOD. 
For the Wall Balls it really comes down to your capacity as an athlete overall, but also what you are aiming at getting out of the workout. Here’s a few examples:
1. Top Level athlete with a big capacity who is aiming to rank very high in the Open: There should really be no reason to not try to go for a full 1 minute of unbroken Wall Balls and aim to get 30-ish reps per round, while still being able to work for the majority of the minutes allocated for Bar Gymnastics. Moderate sets with very short breaks here is a good way to go.
2. Got a high level of bar gymnastics, but need to work on Fitness: Same as above, if your bar gymnastics is solid you should focus on the Wall Balls to be willing to hurt more. It’s ok if this then effect your total reps of Bar Gymnastics as the “hurt” is what you need to work on.
3. Got a high Fitness level, but bar gymnastics needs work: Now we recommend you to rather hold back in the Wall Balls to feel “fresh” for the Bar Gymnastics. Aim for a set that is repeatable for instance every 20s in the Bar Gymnastics minutes and similar on the Wall Balls. 
4. Can’t yet Rx high level gymnastic movements like this: Choose variations that are challenging but doable, and as above hold back on Wall Balls to turn this into a technique session for Bar Gymnastics rather!

The last part is as you can see a proper midline burner which is there to simply bullet proof your core. Aim for rep ranges that allows for perfect tension in the midline while doing them and treat as it is: a finisher for QUALITY.

Tuesday 10 NOV – ZenFit GPP

Today’s Session:

ZenFit MAIN WOD. “EMOM MANIA”, 24min EMOM, 2 rounds through:

Min 1 & 13: Max Wall Balls
Min 2 & 14: REST
Min 3 & 15: Max Bar Muscle Ups
Min 4 & 16: REST
Min 5 & 17: Max Wall Balls
Min 6 & 18: REST
Min 7 & 19: Max CTB Pull Ups
Min 8 & 20: REST
Min 9 & 21: Max Wall Balls
Min 10 & 22: REST
Min 11 & 23: Max Toes To Bar
Min 12 & 24: REST
[Score is total reps]

NB: CHOOSE A BAR GYMNASTIC VERSION WHERE YOU GO FROM HARDER TO EASIER, as an example:
Min 3 & 15: CTB Pull Ups
Min 7 & 19: Pull Ups
Min 11 & 23: Toes To Bar

PS. Check out BTWB for Unilateral & Bodyweight Options!

 

Purpose video and some things to think about below!

Daily Guidance ZenFit GPP:

If yesterday was pretty heavy today is more about high repetition volume to build a lot of stamina and endurance for your classic CrossFit style WOD’s!

This Main WOD is a monster, but with the built in work/rest relationship you should be able to maintain a high effort throughout the entire 23 minutes (The last minute is for laying on the floor feeling good about yourself). 
There is no need to do HUGE unbroken sets in the Bar Gymnastics, but rather break them down into small sets with short rest where you still MOVE throughout the full working minute – that will allow you to continue to accumulate a high total number of reps in the second “round” of this WOD. 
For the Wall Balls it really comes down to your capacity as an athlete overall, but also what you are aiming at getting out of the workout. Here’s a few examples:
1. Top Level athlete with a big capacity and will rank high in the Open: There should really be no reason to not try to go for a full 1 minute of unbroken Wall Balls and aim to get 30-ish reps per round, while still being able to work for the majority of the minutes allocated for Bar Gymnastics. Moderate sets with very short breaks here is a good way to go.
2. Got a high level of bar gymnastics, but need to work on Fitness: Same as above, if your bar gymnastics is solid you should focus on the Wall Balls to be willing to hurt more. It’s ok if this then effect your total reps of Bar Gymnastics as the “hurt” is what you need to work on.
3. Got a high Fitness level, but bar gymnastics needs work: Now we recommend you to rather hold back in the Wall Balls to feel “fresh” for the Bar Gymnastics. Aim for a set that is repeatable for instance every 20s in the Bar Gymnastics minutes and similar on the Wall Balls. 
4. Can’t yet Rx high level gymnastic movements like this: Choose variations that are challenging but doable, and as above hold back on Wall Balls to turn this into a technique session for Bar Gymnastics rather!

Tuesday 10 NOV – ZenFit Athletics 90

 Today’s Session:

ZenFit POWER HOUSE 1) E2MOM x5:

– 5/5 Front Rack Loaded Step Ups @25-35% of 1RM Front Squat*
*NB: Use a load that allows good angles. Box Should be set at height where your knee is JUST at/below parallel to your hip. Avoid leaning forward to stand up. Perform 5 step ups on one leg and then the other.

ZenFit POWER HOUSE 2) E90s x5:
– 5/5 One Arm Upright Row with 1111-tempo
*1s up, 1s pause, 1s down, 1s dead stop in bottom.

 

Short rest to:

ZenFit MAIN WOD. “EMOM MANIA”, 24min EMOM, 2 rounds through:

Min 1 & 13: Max Wall Balls
Min 2 & 14: REST
Min 3 & 15: Max Bar Muscle Ups
Min 4 & 16: REST
Min 5 & 17: Max Wall Balls
Min 6 & 18: REST
Min 7 & 19: Max CTB Pull Ups
Min 8 & 20: REST
Min 9 & 21: Max Wall Balls
Min 10 & 22: REST
Min 11 & 23: Max Toes To Bar
Min 12 & 24: REST
[Score is total reps]

 

NB: CHOOSE A BAR GYMNASTIC VERSION WHERE YOU GO FROM HARDER TO EASIER, as an example:
Min 3 & 15: CTB Pull Ups
Min 7 & 19: Pull Ups
Min 11 & 23: Toes To Bar

 

Short rest to:

ZenFIT NINJA WARRIOR) 6 Rounds:
– 10-15 GHD Sit Ups
– 10-15 Hip Extensions
– 30s L-Sit
– 30s Weighted Plank
*NB: Don’t Have GHD? Do MedBall Weighted Sit Ups (GHD-SU) + Light Good Mornings (Hip Ext)

Purpose video and some things to think about below.

 

Daily Guidance ZenFit ATHLETICS 90:

If yesterday was pretty heavy today is more about high repetition volume to build a lot of stamina and endurance for your classic CrossFit style WOD’s!

Your Daily Plan is written in the notes in BTWB, so you can also find these recommendations of structure in BTWB under the ZenFit Competition Track, the detailed Strategies etc is however exclusive to your Athletes Area.

In the Power House part of today’s training we will first do some unilateral strengthening to both bullet proof your body, and to “activate” the right muscles around the joints for the movements we’ll be using in the big Main WOD.

The Main WOD is a monster, but with the built in work/rest relationship you should be able to maintain a high effort throughout the entire 23 minutes (The last minute is for laying on the floor feeling good about yourself). 
There is no need to do HUGE unbroken sets in the Bar Gymnastics, but rather break them down into small sets with short rest where you still MOVE throughout the full working minute – that will allow you to continue to accumulate a high total number of reps in the second “round” of this WOD. 
For the Wall Balls it really comes down to your capacity as an athlete overall, but also what you are aiming at getting out of the workout. Here’s a few examples:
1. Top Level athlete with a big capacity and will rank high in the Open: There should really be no reason to not try to go for a full 1 minute of unbroken Wall Balls and aim to get 30-ish reps per round, while still being able to work for the majority of the minutes allocated for Bar Gymnastics. Moderate sets with very short breaks here is a good way to go.
2. Got a high level of bar gymnastics, but need to work on Fitness: Same as above, if your bar gymnastics is solid you should focus on the Wall Balls to be willing to hurt more. It’s ok if this then effect your total reps of Bar Gymnastics as the “hurt” is what you need to work on.
3. Got a high Fitness level, but bar gymnastics needs work: Now we recommend you to rather hold back in the Wall Balls to feel “fresh” for the Bar Gymnastics. Aim for a set that is repeatable for instance every 20s in the Bar Gymnastics minutes and similar on the Wall Balls. 
4. Can’t yet Rx high level gymnastic movements like this: Choose variations that are challenging but doable, and as above hold back on Wall Balls to turn this into a technique session for Bar Gymnastics rather!

The last part is as you can see a proper midline burner which is there to simply bullet proof your core. Aim for rep ranges that allows for perfect tension in the midline while doing them and treat as it is: a finisher for QUALITY.