After 6 great weeks, it is time for our workout re-test and we are excited too see what you all are capable of this time around after honing in on some areas of weakness in our daily lives. As you’ll hear us mention often, progress is progress no matter how big or small. Your goal for tomorrow should be 1 extra rep, minimum. If you scored 250 last time, 251 is progress! There are many ways to get there, but I wanted to discuss a few specifically.
Setting Ourselves Up For Success
Look back on your previous score and notes. You should know your prior score, but you should also look back at details of the workout. You’ll need to know which station you started on, which modifications you made, if any, and hopefully you jotted down or took a mental note of where you struggled vs. where you excelled.
Mental game plan – Simply developing an approach and a plan to this workout is key. Knowing things don’t always go as planned but having something to shoot towards will give you some motivation. Sometimes, I even have a back up plan, knowing that through fatigue I might have to make some changes, but I can still stay focused and on track. Talk to your judge about it your goal and your plan and have them hold you accountable. Maybe you want them to count a certain way or my you just want them to push you in areas where it really hurts. Having communication with your judge is a great way to hold you accountable and have someone on your side, getting you exactly here you want to go.
Determine strength movements/ weakness movements – Determine which movements you will be stronger at. Approaching these movements, you have to be aggressive and push to get as many reps as possible. On your weaker movements, relax, breathe, and move at a sustainable pace that will allow for no/fewer breaks, but will keep you less fatigued for your stronger movements.
Assessing pace – Pace is important and everyone’s is different. Maybe you’re one who likes to start out fast out of the gate, rack in as many reps as possible, and do your best to hold on tight once you tire. On the contrary, you could be someone who needs to move smoother and slower from the start, but you know you can maintain that pace for the long term. Regardless of what kind of athlete you may be, determine what you feel will work best for you and use your last test to determine how you could have done better with pacing.
Where can you make up time? – Find the areas in which you could make up lost time from your original tester. Maybe you worked through the full minute and lost valuable seconds on transitions last time. This time, finish your movement at :55 and be at the next station at the top of the next minute, getting a quick breath and then ready to go. One thing that works for me is deciding that no matter what, at the top of each minute, I am going to pick up my barbell. Regardless of how much I want rest, I know that I can always pick up that bar and go. Maybe you try cutting your weaker movements off 1-2 reps sooner to get to a strength movement a bit more rested and having the ability to crank out a few extra reps.
Rep goals – On movements such as wall balls or calories on the bike, maybe you have a pre set goal on what you want to accomplish. For example, if I want 25 wall balls each round, maybe I know I go unbroken, or if I must break, I will do 15/10 or 20/5. If I know I want 8 Calories on the bike, I might plan to go as hard as I can to achieve that as fast as possible so that I can reduce my pace and get some extra rest in that minute. Playing head games to accomplish rep goals is crucial and will help you keep your mind focused.
Remember your WHY – Remember way back when we did some goal setting? We chatted about the importance of your WHY. This is the intrinsic motivator that lights a fire inside of you and doesn’t let you give up. I highly recommend sitting and thinking about your WHY tonight. Maybe you write it down or you speak it to yourself a few times. When you want to break, stop or quit, train yourself to always go back to your WHY. WHY am I willing to hurt? WHY should I do one more rep? We all have one, if you haven’t come up with yours, take some time to do so!
There are many great ways to approach this workout, and it really comes down to learning and knowing yourself as an athlete. Think about your approach going in to tomorrow. Do you have a plan? Do you know areas where you can knock out a few extra reps? Do you remember struggles from the last tester that you can eliminate this time around? Think through these strategy tips, come up with a game plan and chat with your judge about it so that they can help get you there. Hydrate, fuel, rest and just keep repeating “ONE MORE REP!”