Wednesday 7.27.2022

*Coach’s Notes: Interval Aerobic Work

A major part of developing fitness (in our opinion) is the ability to control PACING. The goal should always be to have good capacity, sustainability, and recoverability, in a wide variety of time domains and movement patterns. To put another way, we should be able to work well in different “gears,” from long and slow, to fast and (maybe even) furious.

Today’s interval work will have four sets of 60 second efforts on the Bike and Ski, followed by only 30 seconds of rest before moving on to another task. Can you effectively pace yourself to achieve the most possible calories across ALL of the sets, and not just come out hot and peter out? Learning how to do this is paramount in playing the long game, and continuing to build a base of fitness that is truly “functional.”

Need a little help? A good rule of thumb is to work at a pace that you think you could hold for 2-3 times longer if you were going “all out" (so, for the Ski or Bike, taking a pace that you could hold for 2-3 minutes straight if that’s all the work that you were doing).

“FITNESS” & “PERFORMANCE”

A. Gymnastics Skill/Volume
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 -- Pull-up Work* x 30-40 seconds
Minute 2 -- Handstand Walk x 20-40 feet or 20-40 Second Wall-Facing Handstand Hold
Minute 3 -- Hollow Rocks x 20-30 seconds

*For the Pull-up station: if you do not have Strict Pull-ups, work on assisted Pull-ups, Chin-Over-Bar Holds, or Negatives. If you have Strict Pull-ups, you can choose to work on Kipping Pull-ups; if you are proficient there, work on Chest-to-Bars; if you are proficient with those, work on Bar Muscle-Ups. Choose a rep range that will allow you to accumulate quality reps across all 4 sets.

B. Interval Conditioning
Every 90 seconds, for 24 minutes (4 sets of each) for max calories:
Station 1 — 60 Seconds of Ski Erg or Row (for Calories)
Station 2 — 150-ft Sandbag Carry
Station 3 — 60 Seconds of Bike Erg or Echo Bike (for Calories)
Station 4 — 10 Toes to Bar + 10 Box Jump-Overs + 10 Toes to Bar

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets