"IV"
Duration: 30:00
4 Rounds For Time:
400 Meter Run
21 Kettlebell Swings, 53 / 35 lb
12 Burpee Box Jumps (24"/20")
• Rest 4 Minutes Between Rounds
Score: Total Time (Including Rest)
Time Cap: 30 Minutes
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: Anticipate roughly a 1:1 work-to-rest ratio for these aerobic intervals. You will have lots of time to rest between efforts, so push the pace from the beginning. Start the first interval at an RPE 7-8. As each interval passes, this will begin to feel like a higher RPE.
- Choose a run distance, kettlebell weight, and burpee box jump rep/variation that allows you to finish each round in 4:00 or less. Run at a pace that allows you to complete the kettlebell swings unbroken.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- 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: 7-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 24-28 Minutes
STRATEGY
- Start the first round at an RPE 7. This is a brisk pace that you know you could maintain the whole workout.
- As each round passes, your perceived effort will begin to feel higher just to maintain the same pace you started with.
- Challenge yourself on the runs and work to complete the kettlebell swings in as few sets as possible.
SUBSTITUTIONS
400M RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 1:45 Moderate-Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(25/15)
- Barbell Hang Power Snatches, @weight(45/35)
- Russian Kettlebell Swings
BURPEE BOX JUMPS
- Reduce Box Height
- Burpee Box Step-Ups
- Burpees Only
- Box Jumps Only
MOVEMENT PREP
0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch [Each Leg]
10 Calf Raises [Each Leg]
10 Pogo Hops [Each Leg]
10 Quick Feet Over a Line and Back
4 Box Step-ups
4 Box Jumps to Short Box
4 Box Jumps to Workout Height
2 Rounds:
100m Run
5 Kettlebell Swings
3 Burpee Box Jumps