OTF Workouts | 13 Feb 2023 | My 3rd Week

Tread Block 1

• Goal: increase push pace each round
• 75 sec push
• 30 sec AO
• 1 min WR
• 1 min push
• 30 sec AO
• 1 min WR
• 45 sec push
• 30 sec AO
• 1 min WR
• 30 sec push
• 30 sec AO
• 1 min WR
• 30 sec AO

Tread Block 2

• Goal: maintain push pace from block 1
• 30 sec push
• 30 sec AO
• 75 sec WR
• 45 sec push
• 30 sec AO
• 75 sec WR
• 1 min push
• 30 sec AO
• 75 sec WR
• 75 sec push
• 30 sec AO
• 75 sec WR
• 30 sec AO

Floor Block 1 – 10 minutes

• 3 rounds of work & active recovery
  • 8 x power push up
  • 6 each x half kneeling hammer curl
  • 8 each x bird dog to crunch
• 3 rounds of work & active recovery
  • 150m AO row, check time
  • recovery row
• If finished then repeat exercises until time

Floor Block 2 – 11 minutes

• 3 rounds of work & active recovery
  • 12 x TRX squat jump
  • 8 x sumo dead lift
  • 8 total x alt low side plank
• 3 rounds of work & active recovery
  • 100m AO row, check time
  • recovery row
• If finished then repeat exercises until time
• Finisher: 30 sec of power push ups (AMRepsAP)

Tread Block 1

• 3 min tread for time
• Check distance
• Transition to rower

Tread / Row Block 1 – 6.5 minutes

• 30 sec AO row
• 30 sec rack & rest
• 30 sec AO row
• 30 sec rack & rest
• 30 sec AO row
• Transition to treadmill
• Walk/run your distance from tread block 1
• Transition to rower
• Row until time is called

Row Block 1

• 3 min row for time (stroke rate < 30 strokes / minute)
• Check distance
• Transition to treadmill

Tread Row Block 2 – 6.5 minutes

• 30 sec AO
• 30 sec WR
• 30 sec AO
• 30 sec WR
• 30 sec AO
• Transition to rower
• Row your distance from row block 1
• Transition to treadmill
• Tread until time is called, last 30 sec is AO

Floor Block 1 – 11 minutes work & rest

• 8 each x TRX single arm squat reach with rotation, rest
• 8 x close grip chest press (explosive tempo), rest (30#)
• 8 each x single leg lateral step up with power, rest
• 8 total x sit up with alt rotation, rest

Floor Block 2 – 11 minutes work & rest

• 8 each x split stance single arm high row, rest (20#)
• 8 x clean, rest (30#)
• 16 total x hop over, rest
• 8 each x high plank to low plank, rest
• Finisher: 30 sec of high plank to low plank AMRepsAP

Repeat of February 4th workout

Tread / Floor Block 1 – 10 minutes

• Round 1:
  • 240m (0.15 mile) @ 1%
  • 8 x bench tap front squat
  • 8 x neutral grip shoulder press
  • 8 x low row
• Repeat until time, adding 2% to the incline each round
• Check highest incline

Row Block 1 – 10 minutes

• 3.5 min row for distance
• Check distance
• 1 min recovery
• Reset rower
• 30 sec AO row
• 30 sec rest
• 30 sec AO row
• 30 sec rest
• 30 sec AO row
• 30 sec rest
• 30 sec AO row
• 30 sec rest
• 30 sec AO row
• 30 sec rest
• 30 sec AO row
• Try to beat your distance from first round

Tread / Row Block 2 – 11 minutes

• Repeat until @ 1% incline
  • 160m (0.1 mile) tread @ highest incline from block 1
  • Take 1% off the incline
• When finished transition to rower and row half the furthest distance from either round in block 1 (either the 3.5 minute row or the 6 all outs)
• Tread for distance, last 30 sec AO

Floor Block – 11 minutes circuit unilateral

• 8 each x rfe split squat
• 8 each x half kneeling single arm shoulder press
• 8 each x bird dog low row
• Repeat until finisher: 30 sec lateral hop to 4 x high knees (AMRepsAP)