One Workout Two Ways
One Workout Two Ways
How the time domain shapes the stimulus
This week’s workout is not just your weekly functional fitness session. It is a lesson in how simply changing the time domain in which movements are performed dramatically changes how those movements stimulate the body.
The two movements we are focusing on today are a short-duration row (you can also substitute a treadmill run, stationary bike, or burpees) and the dumbbell thruster. The first round is an 8-minute AMRAP where you will perform as many rounds of the row and thrusters, in sequence, as possible on an 8-minute clock. After a 4-minute rest, you will do the same two movements and repetitions, but instead, you will alternate these movements every minute on the minute (EMOM).
The ability to modify training on the fly is a valuable skill to help navigate the unpredictable mental and physical symptoms that complicate our reality as midlife women. On some days, an intense high-intensity interval training (HIIT) training session feels good, and on other days, a more sustained, slow grind is in order. Whichever option feels right on a given day, there is some amazing fitness to be had.
Warm Up
TABATA (20 seconds of work, 10 seconds of rest 20:10). Perform each movement in sequence for 20:10 until you have completed 6 rounds of both movements. Total: 6 minutes
Burpees - Perform 20 seconds of burpees then rest 10 seconds, then….
Air squat - … perform 20 seconds of air squats then rest for 10 seconds, then back to the burpees.
Movement Practice
Take 5-10 minutes to set your options, weights, and repetitions for the workout. If you are performing the row, the prescribed repetitions is a 10-calorie row (~250m). Modify your distance and cardio option so that you are at an 8/10 intensity level working for 40-45 seconds. For myself, an 8 calorie row put me in this range. Apply the same strategy for the run, bike or burpee option. Once you have set your parameters, stick to them!
For the dumbbell thruster, again, set your weights and pace so that you can achieve 15 repetitions in 40-45 seconds at an 8/10 intensity. This should be a moderately heavy weight. If necessary, reduce the repetitions to 10-12. If using weight is not accessible to you, perform 20-25 air squats. Whatever you choose, stick to it!
Workout
Round 1
AMRAP 8 (As many rounds as possible in 8 minutes)
10 calorie Row (substitute a 250m run, 500m bike or 12 burpees)
15 dumbbell thrusters
Once you have completed the 8 minute AMRAP, REST for 4 minutes
Round 2
EMOM 8 (Every minute on the minute for 8 minutes). Complete the movement at the turn of the minute and rest for the remainder of the minute interval.
Even minutes: 10 calorie row
Odd minutes: 15 dumbbell thrusters
Cool Down
Jump-start your recovery with this quick stretch for the lower body - one of my personal favs from Train FTW - especially when I’m pressed for time!
7 minute, follow-along Back and Hips static stretch sequence from Train FTW
Housekeeeping …
If you, like so many, are frustrated with the direction of mainstream medical care, not to worry! The Revolution is coming!
I am very excited to announce my newest affiliation with an amazing new organization called the CrossFit Medical Society (@crossfitmedicalsociety on Insta). This is a network of healthcare providers from a wide range of disciplines bound by the priniciple that the foundation of good health and effective medical care lies in sound nutrition, fitness and mental health. Check them out on Insta and level up your healthcare experience!
