Paige Semenza’s workout of the week


Photo credit: Instagram @paige_semenza

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Today’s practice is scheduled by Games veteran Paige Semenza. The 30-year-old former Ohio State University ice hockey player qualified for her fourth Games after finishing third in the Syndicate Crown semifinal. Her semifinal performance was just the continuation of an impressive season for the Misfit athlete beginning with her 58th place finish at the Open and 9th place finish at the North American quarterfinals (20th in the world).

  • Paige Semenza
    For the time
    40-35-30-25-20-15 Cal Ski Erg
    Thrusters 20-20-20-20-20-20 (95/65 LB – 42.5/30 KG)
    Time limit: 25 minutes

Scaling options:

  • Cal Ski Erg – Cals less than 30-25-20-15-10-5
  • Thrusters – Lower weight, use dumbbells or empty dumbbells (50/35 LB or less). Also reduce the repetitions to 15.

A few tips from Paige: “You can thank Unsuitable athletics for this doozy. We did this during our mock games week and it did not disappoint! This workout is longer, so your goal should be to find a sustainable rhythm on the ski and manage your thrusters and transitions accordingly. We talk a lot about athlete IQ and learn something about ourselves through our training. So my advice, try something that takes you out of your comfort zone here. Write it down before training – maybe non-stop thrusters or thrusters or maintaining a 1000 cal/h pace on the ski. Either way, write it down, stick to it throughout training. Then, during your recovery, go back and think about it. Did I stick to my plan? What went well? What could have gone better? Then keep this information in your pocket for future use the next time a similar workout pops up. Oh, and FYI, I could barely climb stairs for the next 2 days. Enjoy!!”

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