Thursday 9.21.2023

*Coach’s Notes: “PUMP” Intervals

The goal of these intervals is to combine muscular endurance work with true SPRINTING.

The time that you are spending on the Rower or Bike is very short, so try to push the pace here as much as possible. If your pace is slowing down after 12 seconds, cut it there; if you are able to keep going at the same, all-out pace, keep it going for up to 16 seconds. Then, with your heart- and breathing-rate still quite high, focus on quality reps of the Kettlebell movements.

If you’d prefer a more classic, mixed modal aerobic workout, choose Option 2 for your conditioning.

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Bulgarian Split Squat x 8-10 reps each leg @ 30X0 (try to increase from 9.11.2023)
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 21X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 2010
Rest 60-90 seconds

B. Option 1: "PUMP" Intervals
Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 12-16 Second Row Sprint
Minute 2 — 8-12 Goblet or Kettlebell Front Rack Cyclist Squats

Rest 2 minutes, and at the 10:00...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 12-16 Second Bike Erg Sprint
Minute 2 — 12-16 Quadruped Kettlebell Drag Throughs

OR

Option 2: Mixed Modal Conditioning
Every 4 minutes, for 20 minutes (5 sets):
200 Meter Run
10 Thrusters (95/63 lb) or Dumbbell Thrusters
200/150 Meter Ski

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets