A) Notes about today’s training
What the client needs to know:
– Metcon: Today’s workout you’ll work with a partner splitting work however you desire.
What the coach needs to know:
– Metcon: Aerobic Power – Goal: come up with a plan to maintain a consistent 75% effort for the entire
25 minutes. This will likely mean splitting work into smaller sets to maintain consistency. Aerobic power
is the ability of the muscles to use oxygen received from the heart and lungs to produce energy. As we
build our clients’ VO2 max sustaining higher levels of aerobic power without going anaerobic across
longer conditioning pieces will be possible, but the crux of this work is having an efficient aerobic
system in place which we use lower-effort measures like Cardiac Output to effective develop the
vascular network.
B) Warm Up (3:00 – 15:00)
Oscillatory Foam Roll Calves x 30s each 1-2 inches of relative motion x 1-2 spots.
Alternating Tabata #1
1a) Single Unders
1b) Mountain Climbers
Alternating Tabata #1
1a) Double Under Practice
1b) Slow + Perfect Air Squats
Skill Practice – T2B
C) Conditioning (20:00 – 50:00)
AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking BW Lunges
20 C2B Pull-ups
*One person works at a time – split as desired.
L3: (Pull-ups)
L2: (Band Assisted Pull-ups)
L1: (1-Arm DB Rows x 10 each arm)
Alternate Option for Rowing:
– 60 Calorie Bike or Ski Erg
– 800 Meter Run
D) Extra Credit (50:00 – 60:00)
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.