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
3. Double Unders (5 reps = 1p)
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.