WODs

Thu, Sep 17

Max Week Active Recovery (PRVN)


(Calories)
40:00 EMOM
Minute 1 - Max Calorie Row
Minute 2 - Max Calorie Bike
Minute 3 - 200m Run
Minute 4 - Max Calorie Bike
Minute 5 - Rest

Score is total Calories

Primary Objective: Consistent Paces Throughout
Secondary Objective: Maintain Rate of Percieved Exertion (RPE) Guidance

Goal:
Level 3 - 15/12 Calories / Minute
Level 2 - 13/11 Calories / Minute
Level 1 - 12/9 Calories / Minute
RPE: 5-6/10

Primary Objective: Consistent Paces Throughout
Secondary Objective: Maintain RPE Guidance


1st206 RxBre Thu, Sep 17, 2026
2nd204 RxCeline Thu, Sep 17, 2026
3rd192 RxMaggie W Thu, Sep 17, 2026
1st368 RxDaniel Mc Thu, Sep 17, 2026
2nd360 RxJustin C Thu, Sep 17, 2026
3rd307 RxSam P Thu, Sep 17, 2026

Lexi-1 Level 0 :)
Gina SuDW scaled
Grace E183 Rx
Justin C360 Rx
MarielyDW scaled
Maggie JDW scaled
WonDW scaled
Shane PoDW Rx
Daniel Mc368 Rx
Kelby218 Rx
Celine204 Rx
JesDW made up Monday back squat max
Jesse M230 Rx
Bre206 Rx
LezleeDw scaled
Anthony240 Rx
SeanDw Scaled Run 50/50 PU, SUP. ToCal:237
Stacie FDw scaled
Morgan RDW scaled
DannyDW scaled
Brenda KDW scaled
Grace NDW scaled
Jack G186 Rx
HallieDW scaled
Marc223 Rx
Josh W281 Rx
Brian LDW scaled
Sam MDW scaled
JuanitaDW scaled
MalachiDW scaled
Sam P307 Rx
Maggie W192 Rx
Cody WhDW scaled
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)