150419 Sunday – “Goblet of Fire ”

Mobility: None. Work on your Shoulders and Ankles BEFORE class.


Skill Practice Warm Up: Pistol practice. Work up to a weighted pistols if possible.  Extra ankle mobility might help those who struggle with balance.


Strength Workout: None.


Metabolic Conditioning Workout: “Goblet of Fire”- For time.

2000m Row (Performance: 2000m, Athletic*: 2000m, Health: 2000m)

2 Minute Rest

100’ Walking Lunge

15 Dumbbell Push Press (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

Row (Performance: 500m, Athletic*: 400m, Health: 300m)

50’ Walking Lunge

10 Dumbbell Push Press (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

Row (Performance: 500m, Athletic*: 400m, Health: 300m)

Scaling Guide:  17 – 23 minutes.

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Go as hard as you can on the 2K row, treat it like its own workout since you get a two minute rest. Record the time separately so you can use it to figure out pace for future rowing workouts.

Log your results online by clicking here.

Compare To:  New Workout!


Optional ‘Cash Out’: None

Recommended Posts