WOD - 100401

Complete four rounds:

60 seconds Shuttle Run

1 - 15' Cirque

5 Yewkis

5 Pullovers

notes:

1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.

2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.

3) Move immediately from the Shuttle Runs to the Cirque.

4) Move immediately from the Cirque to the Yewkis.

5) Move immediately from the Yewkis to the Pullovers.

6) You may rest 2-3 minutes between rounds.

Coach:

Can you tell me why your workouts here do not follow the same formula that you describe in your book (1, pushing, 1 pulling, 1 core, 1 legs everyday)? For example, today's workout is almost completely pulling exercises. I have been building my own workouts from the exercises in your book based on my current fitness level, but I find that 1 exercise per day 2-3 sets of 3-5 reps does not provide much in the way of making the muscle group feel like it has been worked that day.

Should I be structuring the workouts differently?

The GB WODs are more of an intermediate template and as a consequence contain more advanced fitness components than beginner workout template described in BtGB.

Yours in Fitness,

Coach Sommer