🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This workout is designed to rotate between about 1:00 for the run and 1:00 for the non-run movements. Choose weights/reps/variations that allow you to complete at least 6-9 reps per round of the strict pull-ups and shoulder to overhead.

- Strict Pull-ups: Keep your body streamlined and legs straight throughout the rep. You can lean back during the initial pull to engage more back musculature, but your chin should come over the bar at the top of the rep, not just level with the bar.

- Dumbbell Shoulder to Overhead: Use two dumbbells. You can get the dumbbells overhead with either a push press or push jerk.

- Intended Intensity: RPE 6-7

- Loading Target: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 18-25 Minutes

- Today's workout will be muscularly demanding. Approach each run with the intent to get back to the non-run movements and be able to get right to work. We are aiming for a minimum of 6 reps of the non-run movements during each 2 minute interval.

- When working through the strict pull-ups and shoulder to overhead, never take a set to muscular failure. Strive to work with continuous movement while you can, but as soon as you feel a rep get sticky, grindy, or difficult, take a quick break before continuing.

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

DB SHOULDER TO OVERHEAD

- Reduce Loading/Reps

- Sub Barbell, @weight(115/85)

- Kipping Handstand Push-ups

- Kettlebell Swings, @kettlebell(53/35)

200M RUN

- 1:15 Time Cap

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

0:30 Dead Hang + 10 Scap Retractions

0:30 Dumbbell Overhead Hold

100m Run

4 Strict Pull-ups

4 Dumbbell Shoulder To Overhead

100m Run

4 Strict Pull-ups

4 Dumbbell Shoulder To Overhead

- Overview: Because we do not know what the Open workouts will be, we'll be completing 3 different versions of Tri Sprint Intervals during the Open weeks. These are low-impact and should not interfere with the movements we may see on Fridays.

- Choose machine distances that take about 90 seconds each, leaving you 1:00 for shuttle runs at the end of each round. To do this workout prescribed, we recommend that you're able to hold above 1,100/850 calories per hour on both machines. With 4:00 on and 4:00 off, you should be working hard during each interval.

- Shuttle Runs: Every 10 meters = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line.

- Intended Intensity: RPE 7-8

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-100 Shuttle Runs

- If you are content with your Open performance and do not plan to redo the workout, go hard during this piece.

- If you are planning to redo the Open workout, then perform this workout at a moderate effort, using it to just breathe and get a good sweat going.

- During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.

30/24 CALORIE ROW & BIKE ERG

- 1:45 Time Cap

- 25/20 Calorie Ski

- 25/20 Calorie Echo Bike

- 400m Run

- 1:30 Hard Effort on Treadmill/Runner

SHUTTLE RUNS

- AirRunner/Treadmill

- Ski

- Echo Bike

- Burpees

2 Rounds:

0:30 Down Dog to Up Dog Flow

0:30 Spiderman and Reach

0:30 Samson Stretch

0:30 Calf Stretch of Choice

1 Round:

15/12 Calorie Row

15/12 Calorie Bike Erg

4 Shuttle Runs