Thursday 1.5.2023

*Coach’s Notes: Capacity Thursday!

• It’s no secret that we love interval work. Why? It allows us to explore how hard we can push ourselves, and still recover between efforts. Learning how to approach these types of workouts will carry over to all other types of scenarios, and allow us to increase our capacity in an effective, sustainable way.

• Quick note on the carries: we will be doing some Deadlifts on Friday, so if you are someone that struggles in the lower-back department with Sandbag Carries, consider going lighter here, or subbing another form of challenging carry (and/or maybe doing more Burpees, if appropriate?)

“FITNESS” & “PERFORMANCE”

Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 500/420 Meter Row
Station 2 – 10 Burpees + 150-ft Sandbag or Front Rack Carry + 10 Burpees
Station 3 – 30/24 Calorie Echo Bike
Station 4 – 60 Second Front-Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.