"Pump Me Up"
Every 2:00 x 3
15/12 Calorie Row
12 Hand release push ups
…directly into
Every 2:00 x 3
15/12 Calorie Row
12 Double KB deadlifts 53/35
…directly into
Every 2:00 x 3
15/12 Calorie Row
12 Burpees
Score | Slowest round of each section added together
*Modify volume in order to finish around 1:30 each round
“Sunday Run Day“
Run 2-3 Miles
Same as class workout
Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity.
Slowest round of each section added together
Cardio Respiratory Endurance.
Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.
Whiteboard Brief
Tabata flow. :20/on :10/off
Specific flow
Practice Round
Break
Workout adjustments if needed
Look For
Every 2:00 x 3
100m Run
12 Hand release push ups …directly into Every 2:00 x 3
100m Run
12 Double DB deadlifts …directly into Every 2:00 x 3
100m Run
12 Burpees
*Modify volume in order to finish around 1:30 each round
"Pain versus Discomfort"
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.
What we feel inside conditioning sets is not pain... It's discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let's use this as a perspective change as we enter today's training.
Today, we’ll get uncomfortable.
Tabata air squats for reps
8 Rounds of :20 on / :10 off
