🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: We're working through big sets of reps in this chipper-style workout. Work just under your threshold, taking quick breaks whenever you feel a rep get challenging.

- Choose weights/reps/variations that allow you to complete at least 10 reps on the minute for all movements.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 15-20 Minutes

- With the large rep count of each movement, we will need to be mindful of our approach and how big of sets we work through.

- Take a quick break whenever you start to feel a slow, grindy rep. It is faster to keep a quick cycle rate and take short, frequent breaks than to do a big set and have to take a long break to recover.

- If you are looking for the best muscle adaptations, taking each set to muscular fatigue will produce that and lower the overall aerobic intensity of the workout.

- Bike at a challenging but sustainable pace. An RPE 6-7 is a good range.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(50/35)s

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

80/70 CALORIE ECHO BIKE

- 100/80 Calorie Bike Erg

- 100/80 Calorie Row

- 80/70 Calorie Ski

- 1,200m Run

- 6:00 Moderate Effort on Treadmill/Runner

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Row or Ski

On The Minute x 4:

Minute 1: 5 Toes To Bar + 5 Deadlifts

Minute 2: 5 Lateral Burpees + Bike Remainder

- 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 in the Open workouts.

- If you are content with your Open performance and do not plan to redo the workout, go hard during this piece or look at the other training for the day.

- Choose shuttle run reps and row calories that take about 90 seconds each, leaving you 1:00 for bike calories at the end of each round. To do this workout prescribed, we recommend that you're able to hold at least 20 shuttle runs per minute and 1,200/960 calories per hour on the row. 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: 60-125 Calories

- 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.

- 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

- 1:45 Time Cap

- 25/20 Calorie Ski

- 25/20 Calorie Echo Bike

- 400m Run

- 1:30 Hard Effort on Treadmill/Runner

30 SHUTTLE RUNS

- 1:45 Time Cap

- 400m Run

- 1:30 Hard Effort on Treadmill/Runner

- 25/20 Calorie Ski

- 25/20 Calorie Echo Bike

- 30 Burpees

BIKE ERG

- Ski

- Echo Bike

- Run

- Treadmill/Runner

- 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

4 Shuttle Runs

15/12 Calorie Bike Erg