"Five On It"
Duration: 25:00
[At 00:00]
1,600 Meter Run (RPE 6-7)
[At 10:00]
On The 3:00 x 5 Rounds:
15/12 Calorie Row
15 Sit-ups
12/10 Calorie Echo Bike
Score: Slowest Round
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: The run serves as a buy-in to pre-fatigue you before the hard intervals. The intervals are meant to be performed at an RPE 8-9. Each interval should be completed in 2:30 or less, allowing for at least 0:30 of rest. Adjust calories/reps as needed to accomplish this.
- Workout Flow: Start the workout with the run. Rest until the 10-minute mark, then complete one round of the row/sit-up/bike on each of the 10-13-16-19-22 minute marks.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 7-9
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 2:00-2:30
STRATEGY
- The buy-in run is meant to pre-fatigue you, but it should not be a hard effort. This should be completed at a crisp, controlled effort, similar to 1-2 minutes slower than your mile PR pace.
- After the run, you should have 1-3 minutes to bring your heart rate back down and get ready for the hard intervals.
- Work hard on the intervals, operating at an RPE 8-9. Choose the cardio machine you are strongest on to push. If you are great on the Echo Bike, row at an RPE 8 and then hammer the bike.
- Focus on your breathing during the sit-ups to help buffer the fatigue that builds up.
SUBSTITUTIONS
1,600 METER RUN
- 9:00 Time Cap
- 2,000/1,800m Row
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Effort on Treadmill/Runner
ROW & BIKE
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 200m Run
- 0:45 Hard Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
MOVEMENT PREP
200m Run
7/5 Calorie Row Sprint
100m Run
10 Sit-ups
5/4 Calorie Bike Sprint