STIMULUS
- Overview: We're alternating between running and bodyweight movements in today's workout. This is a post-holiday workout that is focused on getting quality work in rather than hitting extreme intensity.
- Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.
- Push-ups: Choose a variation that allows you to complete the first round in under 2:00.
- Target Score: 20:00-30:00
- Stimulus: Lactate Threshold [RPE 5-6]
- Score: Time
SUBSTITUTIONS
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- Dumbbell Bench Press
- Dumbbell Floor Press
- Burpees
[MEN] 1,000-800-600-400-200 METER RUN
- 6:15-5:00-3:45-2:30-1:15 Time Caps
- 5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
- 1,250-1,000-750-500-250m Row
- 1,000-800-600-400-200m Ski
- 60-48-36-24-12 Calorie Echo Bike
- 2,500-2,000-1,500-1,000-500m Bike Erg
[WOMEN] 1,000-800-600-400-200 METER RUN
- 6:15-5:00-3:45-2:30-1:15 Time Caps
- 5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
- 1,125-900-675-450-225m Row
- 900-720-540-360-180m Ski
- 50-40-30-20-10 Calorie Echo Bike
- 2,250-1,800-1,350-900-450m Bike Erg