Tuesday 8.3.2021

"FITNESS" & “PERFORMANCE”

A. In teams of two, against a 14-minute clock, complete as many rounds and reps as possible of:
4 Rope Climbs (or 12 Strict Pull-ups)
400/300 Meter Ski
200-ft Sandbag Carry

Rest 6 minutes, and when the running clock reaches the 20:00....

B. In teams of two, against a 14-minute clock, complete the following:
30 Toes to Bar (or 40 V-Ups)
2400/1800 Meter Bike Erg
30 Toes to Bar
2400/1800 Meter Bike Erg
30 Toes to Bar
Max Meter Bike Erg in Remaining Time

*For both of the above workouts, partners will divide the work between themselves in whatever fashion they deem fit. Workouts can be completed in either order, with a 6-minute rest between each.

C. (Optional) Two or Three sets of:
10-15 Side Plank Hip Dips Each side
15-20 Banded Pull Aparts
20-25 Banded Hammer Curls
Rest 30-45 seconds

“ENDURANCE (AKA SWEAT SESH)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.