Aerobic Capacity WOD #4

So we are going to try something new here at CFTR. We are going to switch from a weekly Bro Session to a weekly Aerobic Capacity Workout. 

These aerobic capacity workouts will be specifically designed to develop your aerobic metabolism and energy systems. This in turn will contribute to shedding those extra unwanted calories (especially around the holidays) while also contributing to your longevity. 

These workouts will be light to moderate in intensity and will focus on lower skill level exercises making them perfect for any fitness level. These workouts will focus on quality of movement and will incorporate an emphasis on “perfect” repetitions. Finally, these workouts will be longer in duration and will highlight consistency in execution and pacing. 

We subsequently encourage everyone to feel free to bring a friend, family member, loved one or anyone you know might be interested in working out with you. These workouts will be open to everyone, member and non-member alike.

WOD #4

AMRAP Minute 1-15

  • 20 Deadlifts @ 25%
  • 400m Jog

AMRAP Minute 16-30

  • 20 Shoulder Press @ 25%
  • 400m Jog

AMRAP Minute 31-45

  • 20 Front Squats @ 25%
  • 400m Jog

AMRAP Minute 46-60

  • 20 KB Swings @ 24kg/16kg
  • 400m Jog

*The key to this workout is to constantly move for the entire 60 minutes! The barbell weights should be light enough to do all reps unbroken.

WOD DATE AND TIME: Saturday 1/4 during Open Gym (7am – 11am).