The Grinder

Training for a 60 mile bike ride

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    Daniel Camp

    Got a question …. on the issue of being in physical shape so you are ready for anything at any time …. I am doing a 60 mile bike ride in 30 days. My plan is to do 3 days of baseline, grinder pt, the LSD bike. The other 3 days I am doing masters wods (I am old) but want to do 1 upper body, 1 lower body, and one whole body workout. Can someone tell me how to do this with the wod’s? Like how to formulate WOD so its ‘upper’ one day, ‘lower’ next, and ‘whole’ 3rd …Thanks in advance

    Tim Casey


    The schedule I see for the strength elements are Backsquat, Deadlift, Push Press, Bench Press.
    So it depends how you define what is upper/lower/full body.
    As these are all compound movements, a case could be made they are all full body. But usually, in a lot of powerlifting templates, the backsquat and deadlift are lower body, bench press is upper body and push press is full body (if done correctly).
    So you’d train what your weakness is in the lower body. So if you can’t hit 2BW for a deadlift, then that’s your weakness, SF doesn’t have a standard for back squat, but if you can hit 1.5BW for a front squat, then you should work on your squatting.

    Hope it helps.

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