Endurance 3 Ways

A CrossFit-style triathlon!

Team! 
Happy New Year! I am so thrilled to be starting 2023 with you all! Today we are sticking with the Fitness in 3's theme - but this one is a boot-camp style grind! Enjoy this sweat-fest! 
Cheers!
-Carla

Here is where I challenge all the bad-ass endurance athletes to this “CrossFit-style” triathlon! But the difference here is that you alternate among these three movements every minute on the minute! The magic of this workout is in this time domain so for best results, sprint for 40-45 seconds/rest for 15-20 and stick to it! Changing movements quickly and often promotes neuroendocrine adaptation - the gateway to your next level of fitness.

If you are not an endurance Ninja, that’s ok! Neither am I! I’ve got you! Modify the time intervals with 30 seconds of work and 30 sec of rest per minute and check out the movement alternatives to conquer this workout no matter what your fitness level! Use the Movement Practice to find the options that work for you.

Warm-Up

AMRAP 5 (As many rounds as possible in 5 minutes). Perform each movement in sequence for as many rounds as you can in 5 minutes.

• 10 high knee runs

• 10 alternating lunges (in place) – body weight

Movement Practice

Test out 15-20 sec of each movement sequentially for 2 rounds. Use this time to select your options/rep numbers for the workout. Select a lighter thruster weight where you can do 15-20 reps in 30-45 seconds. Plan to work between 30-45 sec each minute and rest for the remaining 15-30 sec. Your score at the end is the number of reps you accomplish. So pick rep numbers/movement options and do your best to stick to it!

Workout

EMOM 30 (Every minute on the minute for 30 minutes)

HOW TO: Perform 30-45 seconds of lateral jumps over a dumbbell, rest 15-30 seconds. Then perform 30-45 seconds of dumbbell thrusters, rest 15-30 seconds, then perform 30-45 seconds of alternating jumping lunges, rest 15-30 seconds, then start again with the lateral jumps over a dumbbell. Continue moving through all three movements in sequence, every minute on the minute for a total of 30 minutes. Pace yourself! This is a long grind!

Minute 1 – 15-25 lateral jump over a dumbbell.

• Options:

  • 50 single-under jump rope or simulated jump rope reps.

  • 50 jumping jacks or high-knee run in place (R+L = 1 rep)

Minute 2 – 15-20 dumbbell thrusters

• Option: Grounded air squat

Minute 3 – 8-12 Jumping alternating lunges

• Option: Reverse lunge to knee raise (6 right, then 6 left)

See you on the other side!

Cool-Down

8-minute calf and hamstring stretch from Train FTW