Primary Training Session
A.
Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Single Leg Hip Bridges (each leg)
20 Banded Good Mornings
30 Supinated Grip Band Pull-Aparts
20 Medball Bearhug Squats
10 Bodyweight Jumping Air Squats
B.
For time:
60/45 Calorie Assault Bike
40 GHD Sit-Ups
20 Bar Muscle-Ups
Rest until the 15 minute mark and then. . .
For time:
2000 meter Row
100/70 Calorie Bike Erg or Assault Bike
1-Mile Run
C.
Three sets of:
20 Tuck Crunches
20 Pike Overs
40 Flutter Kicks (each leg)
Rest 90 seconds
Athlete Notes:
Today’s going to be a good mix of conditioning styles. We’re starting you off with a sprint to really pump some lactic acid in your body. You’ll get a short rest, and then it’s time to buffer out that lactic acid by going long. The 60/45 cal bike, 40 GHD’s, and 20 bar muscle ups should be fast! We want to see sprints on the bike, unbroken on the GHD’s and 1-2 sets on the bar muscle ups. Maybe you go so hard that you push yourself past that redline? If you never push to that point, how will you know where it starts? When the 15 minute mark hits we want to see you move through this at a strong but consistent pace. Your body will probably still be pumped with lactic acid, so now we’re teaching it to keep moving and buffer it out while you’re going! Have some fun!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
8-10 Barbell Bent Over Rows
Immediately followed by…
15-20 Banded Face Pulls
Rest 1-2 minutes between sets
B.
Three sets of:
8-10 Dumbbell Concentration Curls
12-15 Dumbbell Hammer Curls
Max Effort Banded Biceps Curls
Do not rest between movements, but rest as needed between sets.
Bike Endurance Option
Ten sets for max calories of:
60 seconds on Damper 3
30 seconds on Damper 1
*For all of these intervals, please note how you feel on specific dampers. Each individual will have a specific preference as to what feels best (the correlation between effort, leg fatigue, and heart rate) for them.
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters @ 85-90% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Endurance Option
Eight sets for times of:
Row 200 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 200 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 200 Meters @ 100% of your 500m PR pace
Rest 2-3 minutes