Fitness / WOD
WOD 0909
For time. Score: your time.
The workout
Muscle map
Works: hamstrings, quadriceps · also glutes, shoulders, calves, forearms, lower back, traps
Tick off each line
Scores stay on this device. Nothing is sent anywhere.
No format phrase in the text; treated as for time. Unrecognised movement text: "Set a clock for", "and complete".
Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.
Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.
Know your numbers.
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Heart Rate Zones
Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.
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Rate of Perceived Exertion
How many reps you had left, turned into a share of your max and a weight for the bar.
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Reps in Reserve
Log a set with reps left in the tank and see the max it points to.
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1–10 RM
A set to failure, and what that strength looks like from one rep to ten.
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