🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: Today’s goal is to improve your threshold across movements. Start smoothly at an RPE 6, but expect to push to an RPE 7-8 to maintain pace. Empty the tank on the burpee box jumps - you get a full minute of rest after.

- Choose a run distance that you can complete in less than 5:00 each round and a toes to bar variation that takes 90 seconds or less.

- Medball Twists: Make an effort to rotate your full torso with each twist so that your chest points side to side, instead of just using your arms to extend to the side while your chest remains pointed forward. Each time the ball touches the ground is one 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: RPE 6-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 30-40 Burpee Box Jumps

- Stay smooth on the 800-meter run. Think 80-85% effort to avoid burning out early.

- Break the toes to bar early, if needed, to avoid grip or core fatigue creeping in.

- Treat the burpee box jumps as your sprint window. Whatever energy is left, spend it here.

800M RUN

- 5:00 Time Cap

- 1,000/900m Row

- 800/720m Ski

- 50/40 Calorie Echo Bike

- 2,000/1,800m Bike Erg

- 4:00 Moderate Effort on Treadmill/Runner

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

MEDBALL RUSSIAN TWISTS

- Sub Dumbbell, Kettlebell, or Plate

- Unweighted Russian Twists

- Side Crunches

- Side Plank Holds

- Floor Wipers

- Bicycle Crunches

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

1 Round:

200m Run

10 Hanging Knee Raises + 3 Toes To Bar

10 Air Squats + 10 Medicine Ball Twists

5 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.