Tuesday 8.16.2022
*Coach’s Notes: How do you navigate a “middle distance” Bike, Ski, or Row?
Three minutes is tricky — it’s not long, but it’s certainly not short enough to forget about pacing whatsoever. Also, if you are going straight into some more work (as you are in today’s conditioning), the pacing will be much different than if you were going into a rest period.
While this all may seem obvious to some, it’s important to note that how you approach mid-range efforts like this ultimately determine how well you can built sustainable fitness over time. We should be working hard each set — but not so hard that we a) cannot get many reps at the next stations, and/or b) cannot repeat the same or similar effort on the next set.
Moral of the story: find a pace that is challenging, but not red-lining; work close to your maximum output for a 3-minute period, but leave something in the tank. This is how we push the ceiling up on our capacity, day after day, for YEARS to come.
Have fun!
“FITNESS” & “PERFORMANCE”
A. Skill Work/Warm-up
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 – Handstand Hold Work x 30-40 seconds
Minute 2 – Assisted Cossack Squat x 8-12 reps
Minute 3 – Double-Unders x 30-50 reps (or 45 seconds of practice)
B. Mixed Conditioning Work
Three sets, for max reps/calories of:
3 Minutes of Echo Bike, Row or Ski*
2 Minutes of Strict Handstand Push-ups or Alternating DB/KB Z-Presses
1 Minute of Mixed Rack and/or Overhead Reverse Lunges (50/35 lb --hold one KB/DB in front rack, one extended overhead OR in a Farmer's hold; switch at 30 seconds)
Rest 3 minutes
*If you did this workout back on 7.24.2020, use the same machine you used then.
C. Arms + Core Accessory
Two or Three sets for quality of:
Zottman Curls x 8-10 reps @ 2111
Dumbbell Skull Crushers x 10-12 reps @ 2011
Side Plank Rotations x 10-15 each side
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees
Try to go a little faster each set!
