And here...we...go...

“Why so serious?” – Joker

Now’s the time to get serious about the training for your Tough Mudder. Last week was a little light in the preparation from the team, me included. The time is now to get in the hill work and ESPECAILLY the stamina work this week. Do the hills. If you can’t find any hills, find a treadmill. If you don’t have access to a treadmill, drag as many friends as you can into the gym. Huh, what? The more people in the gym the more revenue we can use to make improvements to said gym…like a killer treadmill or two to put next to some C2 rowers so we can have some endurance classes. It was the 2^nd most popular topic according to our Facebook poll after all…

If you have questions about these WODs please ask them.  See ya ‘round the gym.

- Coach Matt

Interval WOD #1

Run: 10 x 30sec Hill Sprints

Note: All out efforts. Rest 30 sec at top before descending hill easy, walk if needed. Rest 1min at the bottom of the hill before the next sprint. For treadmill use 7-10% grade, 2min recover between sprints

Row: 10 x 30 sec sprint

Note: Damper setting is choice, “Come into each sprint at speed to maximize the 30 sec sprint,” 2 min recovery between sprints

Record the distances or location for each interval to comments

Interval WOD #2

“Peterson’s Ghost”

Run ONLY:

a) 2 x 1 mile, rest 3 min between intervals THEN

b) 2 x 800m, rest 2 min between intervals THEN

c) 2 x 400m, rest 90 sec between intervals THEN

d) Rest 3-5 min THEN

e) 1 mile Time Trial, rest 3 min THEN

f) 2 x 800m holding 1 mile TT pace MINUS 5 sec pace per mile (i.e. 8 min mile, hold 7:55 mile pace for 800s), rest 2 min THEN

g) 2 x 400m holding 1 mile TT pace MINUS 10 sec pace per mile (i.e. 8 min mile, hold 7:50 mile pace for 400s)

h) DONE

Record times for each interval to comments

Time Trial

Run: 35 minutes

Row: 15 minutes

Record distance to comments