“Vary Nice”
Duration: 33:00
On The 3:00 x 4 Sets:
15 Jumping Lunges + 400 Meter Run
- Rest 3:00 -
On The 3:00 x 3 Sets:
30 Double Unders + 400 Meter Run
- Rest 3:00 -
On The 3:00 x 2 Sets:
10 Wallballs + 400 Meter Run
Wallball: 20 / 14 lb to 10/9 ft
Score: Sum Total of Slowest Round of Each Interval
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This Target Tuesday workout is part of a 3-week series leading to improvements in running while fatigued, to assist you in the next benchmark workout, the 1-Mile Time Trial, at the very end of June. These intervals are designed to test pacing and effort under fatigue. The goal is to keep each set consistent, honing in on the fastest sustainable fatigued pace you can hold.
- Workout Flow: Set a clock with eleven 3-minute intervals (33:00 total). Complete each “movement + run” at the start of the interval, then rest in the remaining time. You'll rest during the entirety of the 5th and 9th intervals. So, if you finish the last lunge + run interval in 2:30, you'll actually have closer to 3:30 of rest before beginning the double unders.
- Each run should take no longer than 2:00 to complete. No movement before the run should take longer than 0:30 to complete, leaving you at least 0:30 of rest before the next set starts. Adjust movement reps accordingly before adjusting the run distance to stay within the intended interval time frame.
- Jumping Lunges: There is no requirement for how high you jump between lunges, but you must reach full knee extension of the front leg before switching feet. Your back knee should just barely touch the ground. Don't slam your knee into the ground. Alternate legs every rep.
- Scoring: Your score is the sum total of the slowest round of each block. For example, if your slowest lunge + run is 2:00, double unders + run is 2:10, and wallball + run is 2:20, your score is 6:30.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 6:00-7:30
STRATEGY
- Prioritize a good warm-up, so you feel quick and explosive going into this. You can't afford a sluggish first round.
- Each gym movement should be completed quickly and unbroken. These should always feel sharp. If they don't, you may have gone out too hot.
- Be intentional with transitions. As you're finishing your final gym rep, be mentally prepared to step right into your run.
- Start each run at a strong pace from the beginning. A good target pace is around 0:30-1:00 slower than your mile PR pace.
SUBSTITUTIONS
JUMPING LUNGES
- Step-Back (Reverse) Lunges
- Walking Lunges
- Box Jumps
DOUBLE UNDERS
- Reduce Reps
- 30 Single Unders
- Plate Hops
- Lateral Skater Hops
- 6 Burpees
WALLBALLS
- Reduce Reps/Loading/Target Height
- Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- Goblet Squats
- 15 Air Squats
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
MOVEMENT PREP
400m Easy Jog
10 Air Squats
10 Walking Lunges
20 Single Unders
10 Double Unders
10 Light Wallballs
10 Jumping Lunges
200m Moderate Run
2 Rounds:
6 Jumping Lunges
10 Double Unders
5 Wallballs
200m Run
- 0:15 Rest -