Daily training
2024-03-09
Mindset
Perspective In The Present Moment
"Tri-Sprint Intervals V2"36 min
5 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
30/24 Calorie Bike Erg
Max Calorie Row
Rest 4 Minutes Between Rounds
Stimulus
- Overview: Because we do not know what the open workouts will be, we'll be completing 3 versions of tri-sprint intervals during the open. These are low impact and will not interfere the movement we may see on Fridays.
- With 4:00 on and 4:00 off, athletes should be working hard during each interval.
- Shuttle Runs and Bike: 90 seconds or less.
- Row: 1:00 or more of work.
- Score: Lowest round of calories on rower.
Strategy
- Athletes should aim to push the pace on the shuttle runs and bike to get at least a minute of time to work on rower.
- 4:00 of rest between rounds to recover allows for a hard pace on each movement.
Substitutions
SHUTTLE RUNS
- Reduce Reps
- 1:30 Time Cap
- 300M Run
- 225M Air Run
- 24/18 Calorie Assault/Echo Bike
- 30/24 Calorie Ski
BIKE ERG
- Reduce Reps
- 1:30 Time Cap
- 24/18 Calorie Assault/Echo Bike
- 30/24 Calorie Ski
ROW
- Ski
Movement prep
1 Round:
8 10 Meter Shuttle Runs
8 Calorie Bike Erg
8 Calorie Row