a few minutes ago
4.2 Muscular Endurance
8 sets to 4 sec cadence of:
8x Standing Military Press,
300m row on setting 10, Max effort
8x bent over barbell rows.
There is no rest in this circuit, once you start you are to roll through the entire workout.
Make sure you warm up correctly prior to commencing.
For those unclear on what a cadence is, you hold at the top and bottom of the cadence. 2 seconds at the top, 2 at the bottom. Strict form and tight core for the entire range of movement. If you don’t have a cadence app, count in your head, or out loud if you like pissing people off.
The rowing is not to a cadence, just get it done at max effort. Setting 10 on the Rower.
If you are unable to maintain the cadence or the weight, lower weight and/or finish the workout without maintaining the cadence. Never sacrifice form for repetitions.
The Standing Military press and Bent over Barbell rows are to be completed at a weight you can just complete for 8 repetitions, scale up or down as necessary. Remember, you’re holding at the top and bottom of this exercise.
IF you are not at the standard where you are able to attempt or complete these, or you want a program to improve at any of these activities, have a look at our Complete Strength & Conditioning Program, successfully completing this program will bring you to the level where you are able to set competitive times in workouts like these. You should already have a firm base before attempting this volume of training and our programs are developed to get you there.
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1. Before conducting any physical activity we recommend seeing a medical practitioner or health specialist.
2. Do not attempt any activity if you are injured or suffering any medical condition without consulting a physician or health specialist.