Coach Cam's Wod Challenge



Thankfully, no vest required for this wod! PC: Oscar Bravo



Hey team!


The time has come for another coach challenge, and this week brings a mix of basic upper body strength endurance and some aerobic power on the bike! This tough little 4 round workout hinges mostly on the bench press, so choose your weights correctly so you can safely and efficiently get through the workout.


The heavy breathing is done outside on the bike (each round has 20 cals for the guys and 14 for the ladies), then it's mask on and inside for bench press and pullups. See the video below for the full breakdown of the wod and some tips for success!





NOTE: You can sub in box step ups for pullups at any level of scaling... so if pullups aren't your jam, then get onto the box and it's still Rx or Fg2 or whatever level you choose.


Have fun and I look forward to seeing your times!


Cam



TRAINING MONDAY TUESDAY


WARM UP: 5 min AMRAP


2 samson stretch

4 pushups

6 double crunch

8 air squats


WOD: COACH CAM WOD CHALLENGE


4 rounds for time of:

20/14 Assault Bike Calories

15 Bench Press, 135/85 lbs

10 Pull-ups


A wod for everyone haha. Note that for ANY level of scaling, the pullups can be substituted with Box step ups (20/24). You have a choice and this is meant to create more options at the Rx level.


FG3: 75/115

FG2: 55-65/75-95

FG1: bar only

CP1: 105/165, chest to bar

CP2: 125/185, bar mussies 5 per round


ACCESSORY WORK:


4-5 rounds for quality of:

12 Dumbbell Reverse Lunges

10 Ring Rows

16 Alternating V-ups


Scale movements as needed!