by f1mktsol | Sep 17, 2019
A GOAT is something you aren’t good at. It could be body weight stuff like pistols (one legged squats), handstand push ups and muscle ups. If it says: “10 minutes of GOAT training” you have 10 minutes to work on what ever you feel needs extra attention (within the...
by f1mktsol | Sep 17, 2019
Percentages will be used for at least 2 different scenarios. One will be when describing a percentage of your 1 RM. When you see: 3×5 @ 75%, this means 3 sets of 5 reps at 75% of your 1 RM. Another use will be when describing effort. When you see, for example: 1 km...
by f1mktsol | Sep 17, 2019
If the workout calls for sets of a certain number and there is a plus sign after one set, this means that, for that set, do at least 5 reps, or as many as you can. In practice this might mean you do 2 sets of 5 and one set of 9. In other words, the last set is to...
by f1mktsol | Sep 17, 2019
It is common to pace yourself or ‘game’ a workout. This is particularly prevalent when the workout involves a run or a row. Athletes will often rest on the run or row in hopes of getting a better overall time. If the workout is deemed a training workout, gaming is not...
by f1mktsol | Sep 17, 2019
If the WOD calls for a heavy single, increase the weight until you fail on a rep (and it’s not a blatant technique error). After you have failed once, your last successful attempt is your heavy single for the day. If it calls for a 1 RM, if you fail on a lift, you can...
