Programmers around the world are often faced with a dangerous proposition: write what’s needed or write what’s fun. Now, of course, this duality isn’t reality. There is a way to do both. That said, it’s much easier to write what’s fun.
The normalized lack of results in the industry has made fitness non-rigorous enough to tolerate a good time in lieu of quality outcomes.
Here are three elements that any self-respecting training program will include, but take courage to program:
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- Short Intervals. I mean 45-90 seconds short with two or three times the rest to work. Program writers fear backlash about deadtime, but intensity is a gear that needs nurturing for quality fitness outcomes. Working for twenty minutes isn’t intense. Period.
- Horizontal Pulling. Likely the bent row or some variation is assumed here. The problem? There aren’t any 1RMs and they don’t look cool on Instagram. The upside?. Everything else.
- Isometrics. Do less. There are remarkable strength and stability gains to be had here. Some of the most valuable, most difficult training, most effective available comes in the form of a quality hold.
Keep your head on a swivel. It’s a jungle out there.
7/1/22 WOD
DEUCE ATHLETICS GPP
Complete 4 rounds for quality of:
12 Alternating DB Bench Press
15 Inverted Row
20 Mountain Climber – Hands on Roller
Then, AMRAP 20
:30 Single Arm Plank Hold (total)
:30 Squat Hold
:30 Dip Lockout Hold
:30 Active Hang Hold
DEUCE GARAGE GPP
Barbell Deadlift
5-5-5
Complete 3 rounds for quality of:
8 FFE Split Squats (ea)
10 Med Ball Hamstring Curls
12 Plate OH Sit Ups
Then, complete the following for time:
1k Row