Today's workout is a long (1/2 hour +), slow (low intensity),
recreational (keep it fun) effort. Bike, Run, Swim, or Row.
This is an active rest for any accomplished athlete. If you'd itch for
some additional work, do some ab work. Otherwise, take it easy.
Every 6 minutes for 3 sets complete:
21-15-9 reps
Echo-bike calories
Kettlebell goblet squats
♀ 24 kg
♂ 32 kg
Post your total time of all 3 sets combined to comments.
Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.
To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way.
High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.
Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.
More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.
I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.
Scaling:
Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats
♀ 16 kg
♂ 24 kg
Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.
Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats
Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 211003.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 191201.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked
metabolic conditioning with a short, middle, and long distance effort, Wednesday we
worked through some of the classics of weightlifting and weight training. Today we
are taking a day of active rest. If you’ve performed to expectation you’ll welcome the
break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).
The idea here is to engage in some sport or activity at intensity above recreational while
being below our regular training intensity. Don't count your primary sport! This is a
cross-training opportunity. Step outside your normal bounds. Below are some suggestions.
Bicycle Hill Climb
Hoops! (Basketball)
Swimming
Mountain Hike
Rollerblade
Surf Paddle
Handball or racquetball
Tennis