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.

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.

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. 

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.

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!

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.