"The Bizarro Jerry"
Duration: 30:00
2 Rounds For Time:
1 Mile Run
1,000/900 Meter Row
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Today is a low-skill, high-engine workout focused on aerobic endurance and pacing discipline across two long, cyclical efforts. You should aim for a sustainable intensity (RPE 6-7) that allows consistent splits on both rounds. The intent is to build the ability to hold steady output across large volumes without redlining. This type of work is ideal for developing endurance capacity.
- Choose a distance for the run that takes 10:00 or less and for the row that takes 5:00 or less.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-28 Minutes
STRATEGY
- Work at a challenging, sustainable pace throughout this entire piece. Your splits should be fairly even from round to round.
- If you haven't completed the full week's programming, if you want to push the last row harder to get a little more intensity, that is okay.
SUBSTITUTIONS
1 MILE RUN
- 10:00 Time Cap
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Effort on Treadmill/Runner
1,000/900 METER ROW
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
MOVEMENT PREP
Roll out feet with a lacrosse ball
Roll out calves with a foam roller
Quad stretch
Big toe stretch against a wall
15 Calf raises (weight on ball of foot, knee slightly bent) - left leg
15 Calf raises (weight on ball of foot, knee slightly bent) - right leg
20 single-leg hops per leg
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)
200m Run
200m Row
0:30 Rest
200m Run
200m Row