SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

FITNESS
A.
5 min AMRAP:
Renegade rows (moderately tough)
*With a push-up.

B. 10 min AMRAP:
Assault bike/row calories

Training notes:
•Nowhere to hide on this capacity test.
•You should hopefully have an idea of what level of output is sustainable for 10 minutes based upon our pacing work leading into this.
•Compare to week of 17.11.13

Record total calories.

PERFORMANCE
A.
5 min AMRAP:
Burpee bar muscle-ups

Training notes:
•Scale to burpee chest-to-bar pull-ups or burpee pull-ups.

Record total reps completed.

B. 10 min AMRAP:
Assault bike/row calories

Training notes:
•Nowhere to hide on this capacity test.
•You should hopefully have an idea of what level of output is sustainable for 10 minutes based upon our pacing work leading into this.
•Compare to week of 17.11.13

Record total calories.

  • GET THE FULL WEEK'S WORKOUTS IN ADVANCE

    Sign up here to get the full week of SLSC training for both our Fitness and Performance track sent out in advance on Sundays so that you can plan your week of training and see the full week’s progression.

    All the same training notes and explanations that are included on the blog will be sent with the week’s training as well.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *