WOD MTB URBAN TRIUMVIRATE

OBJECTIVE: Mountain bike-specific high intensity training in an urban
environment
Mountain bike-specific training can be challenging when you don't have
trails right out the door (and except for Adam Craig, Ryan Trebon et
al in Bend, OR, who does?). Get creative and you can replicate the
challenges found on trails and in races in your training. For this
WOD, I quickly put together a highly effective, sub-1-hour mountain
bike-specific functional training session using the following
resources all within a five-minute ride of HQ:

1. A sharp, steep dirt climb in the park for climbing intervals to
replicate the full power, painful bursts that come with the territory.
2. A pull-up/med ball slam superset using the overhead bar on a
swingset at a playground to train hard pulls on the bars on steep
uphills and the hip snap needed for just about everything on a
mountain bike.
3. Stadium stairs to use for bike carry uphill sprints (similar to
hike-a-bike sections) coupled with med ball pushups at the bottom of
the stairs after every two sprints (core training, training for
pushing down on the bars which you frequently need to do to keep the
wheel stuck to the ground on trails).
4. Jumproping at stadium for final metcon blast.

Here's the specific WOD, took one hour total:

EXECUTION:
Warmup: EZ 5 min. ride to park, then full DRILLit warmup, (see
previous posts for protocol)
Then:
1
10 x 30-second all-out dirt climb efforts w/10 # med ball in ruck
w/30-second descent (the amount of time it took to descend and turn
around for next interval)
Then:
2
EZ ride to swingsets for pull-ups/med ball slams
4 rounds of:
10 pull-ups (w/10 # med ball squeezed between knees)
10 x 10 # med ball slams
(Total 40 pull-ups w/10 # med ball, 40 10 # med ball slams)
Then:
3
EZ ride to stadium for stair run bike carries/med ball push-ups
5 rounds of:
2 x 40 stairs sprints carrying bike on alternating sides each rep
2 x 5 push-ups w/one hand on med ball (alternate sides after 5 reps)
4
The finisher: 5 minutes straight jumproping alternating basic hops,
alternating high knees and double unders.

My average heart rate for the hour, including EZ pedaling between
locations was at the bottom of my tempo heart rate zone (zone just
below LT zone). In other words, all of these rounds were executed with
extremely high intensity.

An unholy triumvirate of pain that keeps you ready for dirt.

Live Alive.

DRILLit

www.andrewvontz.com
www.drillit.tv
@vontz