General Warm Up (5-12)
2 rounds:
12/9 Calorie Row (4/3 easy, 4/3 mod, 4/3 hard)
5 inchworm
12/9 Calorie Bike (4/3 easy, 4/3 mod, 4/3 hard)
20 Plate Hops
Specific Warm Up (12-17)
Burpee Box Jump Over:
10 Alternating Step Up (low height)
4-6 Box Jump Over (low height, focus on footwork)
4 Burpee Box Jump Over (low height, focus on step up or jump up to find rhythm)
2 Burpee Box Jump Over (workout height)
RXConditioning (20-50)
Every 5:00 x 6 rounds
15/10 Cal Echo Bike
15 Burpee Box Jump Over (30/24′)
15/10 Cal Row
Goal: Athletes should have a minimum of 1:30 to rest today. Scale accordingly.
*Score is slowest round.
Intermediate
Every 5:00 x 6 rounds
10/7 Cal Echo Bike
12 Burpee Box Jump Over (24/20′)
10/7 Cal Row
Baseline
Every 5:00 x 6 rounds
7/5 Cal Echo Bike
10 Burpee Plate Jump Over (custom height)
7/5 Cal Row
*Scale jumping height and only step if high falling risk or injury.
(52-60)
Cool down stretch
Progression #1:
OR
Progression #2:
(0-5)
Power pays. In our style of training and in life it pays to be powerful. Why? Because everything that we do, when it comes to quantification, helps those who can produce more power…get better results. When you sit down on the rower or a bike and notice that you do so much slower than someone else (it could be poor technique of course), often it is because that person is simply more “powerful” than you. What does that even mean though? Well, if you take their 1rm Deadlift or power clean or squat, or thruster or split jerk, those people…if they have solid technique they are likely outlifting you as well. Don’t get me wrong, endurance matters, but consider for a moment the body type and how athletes “look” that do sprints in the olympics vs. those who run 5k’s and beyond in distance. From a general physical preparedness perspective, which is what we desire, we see that sprints and events that athletes complete between 100m-800m have solid amounts of lean body mass, good range about their joints and an ability to still run long or perform well at longer events, just not quite as well as the specilists that do the long endurance events. Which athlete is more durable? The sprinter. Long aerobic work as a specialty makes bones, joints, tendons more brittle…..so which do we want through our years? We want to mimic that of a high power athlete that trains in such a way to still build aerobic fitness through intervals, but also continue to build muscle mass (this gets harder the older we get so must intentionally train to chase it). And well, today, we chase power. Sprint hard on the ergs. You will have rest and scale back calories to adhere to the suggested outcomes listed in the workout description below!