CONDITIONING WEEK 9: Because if they were weak, you would injure yourself.
RUN WEEK 9: After the first and second blocks of the programme (weeks 1-8) we enter into a new territory where both the intensity and the duration of the sessions increase. This week’s run prepares you for them.
MUSCLE-UP WEEK 9: Every obstacle on a Spartan Race want to use your shoulders. Even during a run, you have your scapular muscles working.
MUSCLE-UP WEEK 8: The second deloading week strength session is dedicated to mobility. I personally have tight packs and stiff shoulders, which means bad technique and bad posture, which mean failing many exercises and exhausting myself way too early in MetCons. Muscle is not enough!
CONDITIONING WEEK 8: Have you seen the 2015 CrossFit Games documentary? For me, it reaches the climax when the fittest competitors of history fight their way through Murph, a mythological challenge in the suffocating Californian summer heat. True inspiration.
RUN WEEK 8: Real athletes rest with max-out sprinting.
ENDURANCE WEEK 7: 12 rounds for the one and only Lee Marvin. We increase intensity compared to the previous week, but the structure is similar.
MUSCLE-UP 7: Actually it was 47 ronins in the famous samurai revenge story, but who cares, plus we have to take the inflation into consideration…
RUN WEEK 7: We found our pace, we know how hard it is to be consistent. The next step: take your best and make it last longer.
ENDURANCE WEEK 6: We keep on raising the bar: today you have 12 rounds of 700-meter runs and a demanding workout after each of them.