"Long Weekend"
Duration: 32:00
For Time:
800 Meter Run
60 Wallballs, 20 / 14 lb to 10 / 9 ft
40/32 Calorie Row
40 Burpees
40/32 Calorie Row
60 Wallballs, 20 / 14 lb to 10 / 9 ft
800 Meter Run
Time Cap: 32 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: A long Saturday chipper with big sets and repeat running. The goal is steady output and smart breaks.
- Runs: Each 800m should take 5:00 or less.
- Wallballs: Choose a weight and target that allow sets of 10-15.
- Intended Intensity: RPE 6-7
- Target Score: 24-30 Minutes
STRATEGY
- Start the first run easy enough to settle immediately into wallballs. Break before your breathing spikes.
SUBSTITUTIONS
RUN
- 1,000/900m row
- 800/720m ski
- 50/40 calorie Echo Bike
WALLBALLS
- Reduce reps or loading
- Dumbbell thrusters
- Air squats
ROW
- Ski or bike calories
BURPEES
- Up-downs
- Reduce reps
MOVEMENT PREP
400m easy run
10 light wallballs
10 calorie row
5 burpees