Thursday 3.23.2023

*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 aerobic-based (but still high-tempo) option, the “Performance” conditioning should fit the bill!

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 20X0
Rest 30 seconds between legs
Dumbbell External Rotations x 8-12 reps each arm @ 2010
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

Add load on the Split Squats from last week’s sets.

B. "PUMP" Intervals
Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 12-16 Second Row Sprint
Minute 2 — 8-10 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 Plank Kettlebell Drag Throughs

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 1.1.1 @ 80-90% of 1-RM
Rest 15 seconds between singles

B. Every 4 minutes, for 20 minutes (5 sets):
20/15 Calorie Ski
15 Wall Balls
100 Meter Run

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg