"Tell Me When To Go"
Duration: 30:00
10 Rounds:
1 Minute Bike Erg Calories
1 Minute Row Calories
1 Minute Shuttle Runs (1 rep = 10m)
Score: Total Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Move to a new cardio movement at the top of each minute. This is a continuous 30-minute workout with no rest between rounds. Your effort should require focus to maintain, but allow you to hold labored conversation. This workout is meant to flush the legs and arms after a tough Murph workout yesterday.
- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line.
- Intended Intensity: RPE 5-6
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 360-480 Reps
STRATEGY
- If you did Murph yesterday, perform this workout at the assigned RPE of 5-6. This should feel refreshing and not too challenging. Your pace should remain crisp and controlled.
- If you did not do Murph yesterday, feel free to do this workout at a higher intensity. You can take the intensity level up to an RPE 7-8 if you would like. This would be a very focused and challenging effort to maintain throughout the workout.
SUBSTITUTIONS
- Echo Bike
- Ski
- Run
- Burpees
MOVEMENT PREP
1 Round:
1:00 Pace Build-up On The Bike
1:00 Pace Build-up On The Row
1:00 Pace Build-up On The Shuttles
*Pace Build-ups:
15 Seconds Easy
15 Seconds Moderate
15 Seconds Hard
15 Seconds Rest