Atherton & Cairn’s WOD
Tuesday 8 October 2019Group Fitness
Wednesday 9 October 2019COMPTRAIN MINDSET
“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)
Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.
Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.
All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).
Wednesday Primer
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Bike
STIMULUS
Working through 5 different stations today for a total of 4 rounds
We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout
The goal here is to expose you to a variety of movements in a long and sweaty EMOM
You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition
There is no rest between round
Station 1: Pause for 2 Seconds in the Bottom of Each Rep
Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds
Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks
Station 4: Spend 45-50 Seconds Practicing on Your Hands
Station 5: Choose a Calorie Number You Can Complete in 45-50 Seconds
