"Lasso"
Duration: 30:00
For Time:
1,600 Meter Run
3 Rounds:
20 AbMat Sit-ups
40 Double Unders
800 Meter Run
2 Rounds:
20 AbMat Sit-ups
40 Double Unders
400 Meter Run
1 Round:
20 AbMat Sit-ups
40 Double Unders
200 Meter Run
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout builds aerobic capacity and midline stamina, while reinforcing coordination under fatigue. As the running volume decreases, you will be challenged to maintain or even increase your pace as you get into the later rounds.
- Choose distances that allow you to complete the runs in about 8-4-2-1 minutes, respectively. Choose reps and variations that allow you to complete a round of sit-ups and double unders in 2:00 or less.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-26 Minutes
STRATEGY
- Start today's workout at an RPE 6 or 7 and maintain that same PACE through the 800m run.
- Once you are past the 800m run, you are over halfway done. See if you can increase your pace slightly. The best way to do this is to find places to move more efficiently.
SUBSTITUTIONS
[MEN] 1,600-800-400-200 METER RUN
- 10:00-5:00-2:30-1:15 Time Caps
- 8:00-4:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 2,000-1,000-500-250m Row
- 1,600-800-400-200m Ski
- 96-48-24-12 Calorie Echo Bike
- 4,000-2,000-1,000-500m Bike Erg
[WOMEN] 1,600-800-400-200 METER RUN
- 10:00-5:00-2:30-1:15 Time Caps
- 8:00-4:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 1,800-900-450-225m Row
- 1,440-720-360-180m Ski
- 80-40-20-10 Calorie Echo Bike
- 3,600-1,800-900-450m Bike Erg
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- Plate Hops
- 6 Burpees
- 0:30 Effort On Any Machine
MOVEMENT PREP
2 Rounds:
10 Meter Tip Toe Walk
10 Meter Pull Knee To Chest (alternating)
10 Meter Pogo Hops Forward
10 Meter Butt Kicks
10 Meter Quick Feet Foot Taps (forward)
2 Rounds:
100-200m Run
10 AbMat Sit-ups
20 Double Unders