🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: We're looking for smooth and consistent movement through each round, working at an effort that is sustainable from start to finish. This is how we improve our lactate threshold and become fatigue-resistant.

- Run distances should take about 4-3-2-1 minutes respectively, and burpee box jump reps should take about half that time. Choose a rope climb rep number or variation that you can complete in under 1 minute.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Intended Intensity: RPE 5-6

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 15-20 Minutes

- Move at a sustainable pace for the first 3 rounds, and if you have some extra energy in the last round, kick it up a notch.

- Transitions should be smooth with minimal rest between movements, aside from taking a few deep breaths while moving from station to station.

[MEN] 800-600-400-200 METER RUN

- 5:00-3:45-2:30-1:15 Time Caps

- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner

- 1,000-750-500-250m Row

- 800-600-400-200m Ski

- 2,000-1,500-1,000-500m Bike Erg

- 50-36-25-12 Calorie Echo Bike

[WOMEN] 800-600-400-200 METER RUN

- 5:00-3:45-2:30-1:15 Time Caps

- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner

- 900-675-450-225m Row

- 720-540-360-180m Ski

- 1,800-1,350-900-450m Bike Erg

- 40-30-20-10 Calorie Echo Bike

ROPE CLIMBS

- Reduce Height

- Lay to Stand Climbs

- 8 Strict Pull-Ups

- 8 Ring Rows

- 8 Toes To Bar

- 12 Alternating Dumbbell Plank Rows (Renegade Row)

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

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]

5 Rope Pull-ups, Right Hand On Top

5 Rope Pull-ups, Left Hand On Top

3 Jump To Foot-Ties

1 Rope Climb

2 Rounds:

100m Run

1 Rope Climb

2 Burpee Box Jumps

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.