General (6:00)
:30 Bike
:30 Row
100m Jog
4 rounds easy
__________
Specific (10:00)
25ft. High knee walk pull
25ft. High knee side pull
25ft. Shin up
25ft. High knees
25ft. Butt kicks
50ft. Easy A skip
50ft. Faster A skip
3x100m Run (goal is to find the goal stride and pace you want to TRY to hold in the rounds for the workout)
A Skip: – YouTube
RXConditioning (26:00)
20/15 Cal Bike
200m Run
20/15 Cal Row
200m Run
5 rounds for time.
Goal: Sub 23:00
Cap: 26:00
Intermediate
20/15 Cal Bike
200m Run
20/15 Cal Row
200m Run
5 rounds for time.
Baseline
10/7 Cal Bike
100m Run
10/7 Cal Row
100m Run
3 rounds for time.
10 min EMOM
Every minute on the minute
1 strict Pull up
2 Push up
3 Squats
all movements to be done inside the minute (6 reps total per round)
Today the Volume is low, so be sure to make the movements as difficult as possible as you will have plenty of time inside one minute to do all 3.
example. strict pull chest to bar
Band restisted push
weighted squat (any type)
(6:00)
3x:30-:45 weighted plank
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 no push up burpee (easy pace)
10 Banded pass throughs
15-20 banded pull-a-part
20 Landmine standing rotations (10 each side)
3 rounds
Today we move, sweat, and breathe heavy. The goal is to keep today as a relatively low destruction training day where we mix in bike, run and row. This allows us to build local muscle endurance, cardiorespiratory stamina, and overall work capacity and feel good enough to come back on Friday and finish the week with some high intensity. If you feel tired and beat up today, it’s a good day to simply drop the intensity, still come to class and crush the workout.