MotoWOD - simulating off road racing
 

Me and my riding friend (who happens to be the owner of the CrossFit box I train at) came up with a workout the other day that we call the MotoWOD.
I thought I'd share it on here for those that are interested.

The idea is to force yourself to maintain a pace, but break it up with some nasty lifts that get you off your pace and make you recover.

6000m row
Every 500m, cycle through one of the following:
10 thrusters @ 95#
10 power cleans @ 135#
10 dead lifts @ 185#
10 Kettlebell Swings @ 24 kg

So it looks like this:
row 500m
10 thrusters
row 500m
10 power cleans
row 500m
10 dead lifts
row 500m
10 KB Swings
(continue to 6000 meters on the rowing machine, which is 3 rounds)

We are trying to do this workout once per week.

I don't have our exact times in front of me but will post them when I can.
They hover in the 37-39 minute range.

We just got a new tire that weighs about 300 lbs - thinking to throw 1 tire flip in before each lift.

The key is watching your 500m split time on the rower and trying to maintain that pace throughout the workout, as well as minimizing the time it takes to recover your pace after one of the lifts.

We both race hare scrambles - it is really hard to simulate the adrenaline dump when you have a get off during a race and have to pick your bike up.

If you do this workout, post your time on here, and enjoy!

Not a bad workout, I might give it a try. Since the rowing machine at my YMCA is in the cardio gear, I might have to use bodyweight to replace the weight portions.

How about:
Row
Squat thrusters (with hand weights)
Row
Push-ups
Row
Lunge/dips
Row
Pistol squats (or pull-ups?)
(repeat)

The "novel stimulus" (some call it muscle confusion) factor really sets it apart; I don't know if I can do the heavy weights just yet. But, I do agree that maybe this will simulate the "dropped bike" syndrome and help prepare the body for the adrenaline dump.

Aaaaahhhhh, to be young again.....:o

Hey Phil - that's the great thing about these workouts - you can mod them to whatever you have to work with.

I think squat thrusters with dumbbells would be a fine substitution for the barbell.

I don't know if you have access to a weight vest, but that would make some of your substitute movements a lot more "fun".

If you do lunges, make them jumping lunges and do 20 of them. Jumping lunges are the most horrible exercise in the world (IMO).

Pull-ups is a great idea.

Alan - I'm 45 - no spring chicken by any stretch! Things are creaking and groaning all over the place these days...

Crazy how crossfit caught on and went kinda mainstream lately. I received my 1 and 2 crossfit cert like 8 years ago when our dept. was still deciding what fitness trend to follow.