Warmup:
10-1 banded side steps
20 iron crosses
20 scorpions
20 Glute bridges
10 cat cows
10 birddogs e/s
1:00 bottom of squat hold
Accessory/ Core and strongman
Lower Body
3 Sets
10 Barbell Romanian Deadlifts
5 Goblet squats w a 5 sec pause (heels raised)
:30 Weighted Plank
Upper Body
3 Sets
12 DB Seated Arnold Presses
12 DB Seated OH Tricep extensions
:30 V ups
Conditioning
For time
2k meter Row
Rest 2:00
50 cal Bike/Ski FT
Cash out 100 MB Russian twists
Intent: Capacity test. This is a great measurable to track our conditioning progress. Similar to the 1 mile run. The best test are often the most plain on paper. However this is going to be a good fight to try and finish between 7-9 Mins.
Strategy. Your erg technique will be a huge factor in how well you do. If you practice good strokes, you will have a much better chance of obtaining a good time. If your form is off, it will force you to pull faster and that can set you up for a good amount of hurt.
This is a solid test and if you want a good time, you’ll have to withstand a bit of temporary discomfort. Only temporary and it's only discomfort.
