Daily training
2024-02-15
Mindset
Coach Or Critic?
"C2 Box Sandwich"40 min
On The Minute x 40 Minutes (10 Rounds):
Min 1: Calorie Row
Min 2: Box Jump Overs (20")
Min 3: Calorie Bike Erg
Min 4: Rest
Score: Add your total calories and reps together each round.
Stimulus
- Overview: We've got a 40 minute EMOM today with lots of room to come out too hot and slowly fall off by the end. Athletes should challenge themselves to find their max sustainable pace for each minute of work and maintain that pace through to the end.
- All athletes are jumping over a 20" box.
- Athletes can transition before full 1:00 interval has ended.
- Sustainable pace is the goal, find calorie and rep numbers you can continue to hit under fatigue.
- Score: Lowest round of total reps. You will have 10 scores total.
Strategy
- Athletes should aim to be consistent across all 10 rounds with their calories and reps.
- If you are less familiar with your threshold for these movements you may choose to use the first round as your pace setter for what numbers to hit each round after that.
- Athletes have the option to transition from one movement to the other when they want to, but keep in mind sustainability. Staying on one piece for the full minute may not work in your favor.
Substitutions
ROW
- Ski
- Run
- Air Run
- Bike Erg
- Echo Bike
- Assault Bike
BIKE
- Ski
- Run
- Air Run
- Row
- Echo Bike
- Assault Bike
BOX JUMP OVERS
- Reduce Reps
- Reduce Box Height
- Box Step Overs
- Plate Hops
Movement prep
:40 Row
:20 Box Step Overs
:40 Bike
:20 Row
:20 Box Jump Overs
:20 Bike