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SHAWN'S FAVORITE
Obj: Power Endurance
Warm up: 3 Rounds
Row 250m
10x push ups
15x squats
Training: 21-18-15-12 For Time
Rower Calories
Swing (M-24kg, W-16kg)
Sumo Dead Lift High Pull (M-75#, W-55#)
Burpees
Wall Ball (M-20#, W-16#)
Thruster (M-75#, W-55#)
Comments:
"Shawn's Favorite" is one of the benchmark power endurance workouts I use. We revisit this workout every 2-3
months.
It sucks. The reason I like it, and hate it, is the mental toughness component of this event. Reaching failure on an exercise,
having to put the barbell or kettlebell down, take just 5 breaths, and hit it again is just killer.
As is minimizing the transition between exercises. The mind wants to rest, catch up on breathing, get a drink, etc. The
body doesn't need the rest, and overcoming the mind takes mental toughness and discipline.
The worst think about Shawn's Favorite, not surprisingly, is the thrusters. I don't know if it's the actual exercise that
is terrible, but rather the dread you feel knowing they are waiting for your skinny but at the end of every round. Thrusters
are just plain scary.
I've done this workout in just over 23 minutes at the prescribed loading above. But I also do a heavier version, using
95# for both the SDHP's and the thrusters, and a 32kg kettlebell for the swings. Today I used the heavier weights and finished
in 32:39, felt weak the whole time, close to puking, and needed to lay down for 5 minutes afterward. Today's time was slow.
I've done the heavier version in just over 30 minutes before.
The difference today? Who knows - could be fatigue from a long hike Sunday, Monday's hard session, and yesterday's hike
uphill with weight. Perhaps it's stress, or simply weakness and declined conditioning. I know I was mentally weak today -
just didn't have the "pop" in my training I'm accostomed to.
I like to employ these longer circuits as power endurance sessions instead of the shorter, 2-10 minute circuits CrossFit
is famous for. I feel these longer sessions are more transferable to the mountain sports, plus, gains in fitness are more
readily apparant.
I can't remember where I first saw this workout, but I know I didn't create it.
Several of my athletes were still very sore from Monday's session, and I scaled the loading today accordingly. Try to
adjust the loading for a completion time in about 30 minutes. That is plenty long enough.
- Rob Shaul
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| Tony |
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| Allison |
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| Thrusters |
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| Kim |
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