Workout of the Day
SKILL: Gymnastics Shapes
On coach’s flow
Wall Piked HS :20 x2
Hollow Body Hold :20 x2
Arch Hold :20 x2
Parallette Tuck Hold :20 x2
METCON
Row 3k
Notes
You can either go for your best time today or use this as a more aerobic effort on the rower. Regardless, try to use the strategy below, it’s just a matter of intensity on your end.
Take the first 1K at an aerobic pace, settle into things. When you get to the 2nd 1K, try to drop :05-:10 off your average splits. At the start of the final 1K, just try to stay consistent. Be patient until the last 500m, or the last 300m if you don’t have much left. Always finish strong.
You can estimate your finish time based on the 500m split you can sustain.
Time to complete 3k / Average Pace
10′ / 1:40 pace
11′ / 1:50 pace
12′ / 2:00 pace
13′ / 2:10 pace
14′ / 2:20 pace
15′ / 2:30 pace
16′ / 2:40 pace
17′ / 2:50 pace
Programming Template: Week 1/6
Did you lose your stuff?? Honestly you probably did. Here’s this week’s batch of things from the lost and found. We post a picture of everything left on a regular basis. After a few weeks we donate everything to VOCAL NYC which has a free clothing store for people in need.
Wall Facing Piked Handstand
Today’s skill work includes a wall facing piked handstand. We’ve programmed these before and they do an excellent job developing not only handstand stamina but are very challenging on the flexibility required to hold the pike at 90 degrees.
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