Tuesday 12.6.2022

*Coach’s Notes: Today’s work is all about aerobic capacity — how well can you sustain a pace through 30 minutes of continuous work.

We generally learn pacing first on cyclical elements (run, row, bike, ski, etc.), THEN in circuits. So, the ability to maintain output through things like Push-ups and Toes to Bar can be considered an intermediate-to-advanced level skill, in terms of fitness.

However, how we approach the cyclical pieces (here, the run and the bike) will play a huge role in our how we perform over the long haul of this workout. Use these parts to dial in your paces; they should feel “comfortable” for the first 10 minutes (at least), then slowly get tougher to maintain the same speeds as you approach the end of the workout. Expect the muscular work to slow down, and factor this in from the beginning.

Just an FYI: top scores last time around were into the Bike portion of the 6th round!

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30/20 Calories of Echo Bike or 40/30 Calorie Bike Erg (or Ski)
20 Push-ups
10 Toes to Bar or 15 V-Ups

For an added challenge, track your splits for each round completed. A good goal would be to keep all of them within 30-40 seconds of one another -- so start out at an easy-to-moderate pace, and try to gradually increase your effort as you go!

*Compare to 9.16.2020

Finish out with 5-10 minutes of mobility and cooldown work :)

“ENDURANCE (AKA SWEAT SESH)”

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

Rest 5 minutes
x 2 sets