"Upbeat"
Duration: 30:00
For Time:
1,000/900 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
1,000/900 Meter Row
Time Cap: 30 Minutes
STIMULUS
- Overview: Today's workout is highly aerobic and should feel like you are in good control throughout the whole workout. If paced correctly the paces you are holding should steadily become more difficult to maintain. This workout is a great way to increase your aerobic power.
- Row: Each row should be completed in less than 5:00.
- Double Unders: Each set should be completed in less than 3:00. Adjust reps to accomplish this.
- Run: Should be completed in less than 10:00.
- Target Score: 16:00-22:00
- Stimulus: Lactate Threshold [RPE 7]
- Score: Time
STRATEGY
- Your paces should be submaximal and sustainable for 20 minutes if asked to.
- Row: An RPE 7 would equate to 5-10 seconds slower than your 2k PR pace.
- Double Unders: An RPE 7 would be indicated by whether or not you feel in control of your breath.
- Run: An RPE 7 would be equivalent to 1:00-1:30 slower than your PR mile pace.
SUBSTITUTIONS
1,000/900 METER ROW
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
DOUBLE UNDERS
- Reduce Reps
- 150 Single Unders
- Plate Hops
- 30 Burpees
- 2:30 Effort On Any Machine
1 MILE RUN
- 10:00 Time Cap
- 2,000/1,800m Row
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Moderate Effort on Treadmill/Runner
MOVEMENT PREP
0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch [Each Leg]
15 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
20 Single Unders
1:00 Row
20 Double Unders
1:00 Run
20 Double Unders