MFT #2754

Misfit Athletics 2023 Comp Block 1, Hatchet Off Season 1 Week 5 Day 4

Age Group Comp Block 1 Week 8 Day 4

New to Misfit Athletics? Check out our Getting Started page HERE.

See what the offseason program is all about right HERE.

*All Masters and Teens not competing at the CrossFit Games should move over to the Hatchet program for the rest of Hatchet Offseason 1 and Hatchet Offseason 2 (starting 6/5). If you are looking for Masters/Teens programming for the CrossFit Games, please reach out directly to support@misfitathletics.com.

1. Recovery Flush – For Completion

Warm Up: Sustain Pacing Protocol

On a 30 Minute Running Clock
3:00 C2 Bike @ Forever Pace
12 Easy Ring Rows
50′ DBL KB Front Rack Walk 53s/35s

2. Swim – For Completion

Warm Up: Sustain Pacing Protocol

Every 2:00 for 20:00
Swim 50yds

Compare to Phase II Swim Progression

3. MAFF Session – For Reps

Warm Up: Sustain Pacing Protocol

C2 Bike 55:00 w/ Heart Rate @ or below 180-age

Score is average Wattage. Personalized score is Watts Per Kilo (Wattage divided by your bodyweight in kg).

Your 180-age heart rate is the aerobic threshold we want you to stay below. If you’re fluctuating between 1 and 10 beats below your threshold, you’re doing it right.

1. Recovery Flush – For Completion

Warm Up: Sustain Pacing Protocol

On a 30 Minute Running Clock
3:00 C2 Bike @ Forever Pace
12 Easy Ring Rows
50′ DBL KB Front Rack Walk 53s/35s

2. Swim – For Completion

Warm Up: Sustain Pacing Protocol

Every 2:00 for 20:00
Swim 50yds

Compare to Phase II Swim Progression

3. MAFF Session – For Reps

Warm Up: Sustain Pacing Protocol

C2 Bike 55:00 w/ Heart Rate @ or below 180-age

Score is average Wattage. Personalized score is Watts Per Kilo (Wattage divided by your bodyweight in kg).

Your 180-age heart rate is the aerobic threshold we want you to stay below. If you’re fluctuating between 1 and 10 beats below your threshold, you’re doing it right.