Muscular and Cardiovascular Stamina Training

Synergistic training for superior results!

Team!
One of the things I have always loved about CrossFit is how it constantly keeps the body guessing every single workout and the physical adaptation resulting from it. Today's workout does just that with a focus on muscle stamina training across multiple different movements combined with strength and endurance-based cardiovascular fatigue. 
Enjoy!
-Carla

So much emphasis (for good reason) is placed on strength training - the ability to move heavy weight in short periods of time. Particularly for mid-life women, this helps maintain muscle mass during this life stage as this becomes more challenging due to changing hormones, and maintains the functionality of the type 2 fast twitch muscle fibers responsible for explosive power.

What we tend to focus on a little less is muscle stamina - the ability of muscles to move lighter weight over longer periods of time. These are higher volume movements. Endurance athletes are specialists in this realm as they excel in high-volume activities such as marathon and triathlon competitions. But what this workout introduces is volume training involving different movements and muscle groups while introducing an element of cardiovascular endurance fatigue to make it more challenging.

The strategy for approaching this workout is to utilize pacing the speed of repetitions to accumulate as many repetitions as possible. The challenge for this workout is to be working for the ENTIRE minute of each interval. There is a 1:00 rest interval after the 4 x 1 minute movement intervals.  The series is a total of 20 minutes.

Scoring: Record your APPROXIMATE reps per 1 min round during your 1 minute of rest – not during the working rounds! … and if you don’t want to count and just stay in a mental zone, then no scorekeeping is necessary!

Warm Up

TABATA 20 sec of work/10 sec of rest. (Total is 6min, 4 rounds of these movements in sequence)

How to: Set your SmartWOD app for TABATA 20sec work/10 sec rest for a total of 6 min. Perform the air squat for 20sec, then rest 10 sec, then 20s or push ups (easy option) and 10 sec rest, then the burbees and back to the air squat for a total of 4 rounds of the sequence of 3 exercises. ** This is low to moderate intensity as this is your warm up!

• Air Squat

• Push up

• Burpees

Movement Practice

Take 5-10 minutes to run through all the movements in sequence for 5-7 reps to find your options for the workout. Select an option that you can sustain for the entire minute. You will use pacing to control speed and level of fatigue. The goal is to move smoothly from one movement to the next as each minute turns. You get a rest for 1 minute each round.

Workout

4 Rounds

• 1:00 Dumbbell or Barbell Thruster

• 1:00 Ab mat sit-up

• 1:00 Walking or in place alternating lunge

• 1:00 Burpees

• 1:00 rest

Score = total number of reps:

Cool Down

12 minute lower back and hip release