bike substitute – Tue 6.05.18

 In W.O.D.

Today’s workout calls for Bike for 1000m.  We will use the bike substitute of 1000m Row and/or 800m Run in place

Strength: Power Snatch 2-2-2-2-2

Conditioning: 3 rounds for time of:
25 deadlifts
Row 1,000 meters or Run 800 meters

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.
Post time to comments.

• The Deadlift

This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the row or run.

Intermediate Option
3 rounds for time of:
25 deadlifts
Row 1,000 meters or Run 800 meters

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
20 deadlifts
Row 500 meters or Run 400 meters

Men: 95 lb.
Women: 65 lb.

MARK your calendars!!

  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
  • Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Saturdays at 8 AM – Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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