If I had a dollar every time I heard the question; “an 8 minute workout, is that all?”, fair to say I would be a thousandaire by now.

Anyway, in todays post (I’ll put the video up once youtube decides to play friendly), I spend a little bit of time nerding out on the ‘why’ of the way we program and how a 3 minute session can be just as beneficial as a 60 minute one.

CROSSFIT WOD – JUNE 20

6 rounds for time

• 6 Left DB pistol (15/10kg)
• 6 Right DB pistol (same)
• 6 DB weighted pull up (15/10kg)
• 60 double unders

Hold the dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.); the scaling of the pistols will be a very strong factor in finish time. If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. We’ll have a 24 minute kill time on this, but ideally are keen to see it done in under 20 minutes.

EMPOWER GROUP X CLASSES

E45

6 rounds for time

• 6/6 Left/Right Goblet Rear Foot elevated split squat (24/16kg) – use the benches
• 12 Calorie Row
• 24 Kettlebell Swings (same)

Fair to say that this will be a steady workout. Take your time on the RFESS (let’s work hard to keep the front shin vertical), but go after the row and swings. It’ll be a good workout to get some time in the red.