No horses in the gym, so the bike will do. Today’s goal is to earn your reps through biking as quickly as you can with enough energy left to have a meaningful output on the run. This is a hard take for many, as they lack the self awareness to understand how hard they CAN push and still run well, and which is worth more? A faster bike or a faster run? All will need to understand their own fitness enough to lean into what pays off more for a higher score. Each working interval is only 2:00 with equivalent rest a lot like Monday. Burn it down.
1:00 Bike
1:00 easy shuttle run
3 rounds
__________
20 high knee pull
20 high knee side pull
10 high knee shin pull
20 stationary high knees
20 stationary butt kicks
10 front to back leg swings each leg
__________
:10 bike surge
Rest 1:00 x 4 sets
Goal here is to find the pace you’ll be able to start the bike at in today’s conditioning. Important to have a gameplan for a RPM or wattage you will shoot for to give yourself a specified amount of time to run!
RXConditioning
2:00 on/ 2:00 rest x 6 sets
20/15 Cal Bike
Max distance shuttle run (25ft. Shuttle, each 25ft= 1 rep)
Intermediate
2:00 on/ 2:00 rest x 6 sets
15/10Cal Bike
Max distance shuttle run (25ft. Shuttle, each 25ft= 1 rep)
Baseline
2:00 on/ 2:00 rest x 5 sets
7/4 Cal Bike
Max distance shuttle run (25ft. Shuttle, each 25ft= 1 rep)
Single leg glute hip thrust (weighted or unweighted)
3×10 each leg
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy Row
20 Scorpion
20 Spiderman
20 Cossack Slide Link: Cossack slide
2:00 Easy Bike arms only
1:00 Pronated hang from bar
40 Plank Shoulder tap
20 Kettlebell Windmill ; 10 each side (light) Link: Kettlebell Windmill – YouTube
10 Turkish Half Sit up Half Turkish Sit Up
2:00 easy Bike both arms and legs
2 rounds for quality
