Wednesday, August 14th, 2019
This week is the start of our second testing phase of 2019!
Week’s Preview: Week 1 of 2
Friday: Back Squat
A note about our testing week:
Every 4 months we have a 2 week window at Defined where we test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.
If you are a new athlete at Defined use these next 2 weeks to establish and record your baseline numbers or if you have been with us for a while this is a great time to check in with your last testing results to gauge your progress.
Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.
-Take 16 minutes building to a heavy 5, 3 or 1 rep max!
-Suggested rep scheme: 10-7-5-5-3-3-2-2-1-1-1-1
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility:
Scale to Floor Press: Using the same intervals and rep scheme as the bench press above.
“Defined Benchmark Workout”
For time: (16 minute cap)
Russian KB Swings X 100 reps
Run X 1 Mile
* Option to Plank with time remaining!
*Option to optimize the Run to a Row: 2,000/1500 meters.
*Choose a KB weight that you can consistently perform 15-20 reps unbroken.
*If you run a 12+ minute mile, perform your mile run first then use rest of time remaining for RKB swings.
**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on August 18th