We will be retesting this week on Friday, and before you start getting anxious, focus on the positive….NO Tabata Mash Up this week!!! All jokes aside, testing can be intimidating. Though, it also can help you improve. Here are a few ways that testing can help you improve.
Even if you weren’t able to do the tester in July, or haven’t been able to be consistent in training, come in and get great workout.
*This is based on health, Fitness may be slightly different. Parts in Red specifically target improving your bodyweight skills. Use this to schedule to plan your workouts and get the most out of your sessions!*
A. Strength Conditioning: Pull Up + Push Press + Weighted Lunges
B. Aerobic Conditioning Intervals: These intervals are designed to improve your endurance. Each interval is an AMRAP (of Maintainable intensity) with active rests. Each AMRAP should be paced so that your score in the first is the same as the last.
C. Injury Prevention/Mobility: Exercises, Foam rolling, and stretching that improve your positions and keep you healthy.
A. Strength, Power, and Skill: Deadlifts, Rotational Box Jumps, Handstand work
B. Core Conditioning: Mixture of Handstand work, core, and other exercises
C. Shorter METCON
A. OLY Conditioning Complex: A combination that builds skill, explosive strength, and core endurance.
B. Medium METCON (Metabolic Conditioning)
WOD make up: Make up the focus training or another session to maintain balanced fitness. We can retest here if you will be out of town Friday.
Skill/Mobility/Active Recovery: Kb Skill, Kipping, and Mobility improve the effectiveness of your next WOD
A. “CINDY” Tester: Do the same variation as your original test, or set your benchmark if you haven’t tested it yet!
B. Injury Prevention/Core/Mobility
A. KB “Swinger” Play: Play with some heavier swings and see what You are capable of! Often in WODs we get used to working with a certain weight. This is an opportunity to see what you can do without worrying about fatigue.
B. Longer METCON