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Managing pace with sequential strength, core, and endurance movements
Team! This workout changes the landscape of traditional pacing drills for endurance activities such as running, biking, and swimming. Here, we are learning to pace and quickly transition among 4 very different momvements that target strength, core and endurance. The versatility gained from a workout such as this is sure to take your performance to the next level! Enjoy! -Carla
This workout is different from the one-minute interval workouts we have done recently. Today’s training has you working for the ENTIRE 1-minute interval. Previous workouts required sprinting at high intensity for 30-40 seconds and resting for 15-20 seconds, producing more of a (high-intensity interval training) HIIT stimulus.
Today we will exercise some restraint in that intensity and dial it back such that you can sustain productive repetitions for an entire minute for each of four consecutive movements with 1 minute of rest before you start this next round.
Finding that “sweet spot” of sustainable intensity that you can do forever is challenging enough with a single movement such as running, biking, or rowing. The challenge today is finding that sweet spot with four different movements that target strength, core conditioning, and cardiovascular endurance.
TABATA 20 seconds of work/10 seconds of rest. (Total is 6 minutes, 4 rounds of these movements in sequence)
How to: Set your SmartWOD app for TABATA 20 sec work/10 sec of rest for a total of 6 minutes. Perform the air squat for 20 sec, then rest for 10 sec, then 20 sec of push-ups (easy option) and 10 sec of rest, then 10 sec of burpees, and back to the air squat for a total of 4 rounds of the sequence of 3 exercises. ** This is a low to moderate-intensity sequence as this is your warm-up!
Take 5-10 minutes to run through all the movements in sequence for 5-7 repetitions each to find your options for the workout. Select a dumbbell or barbell weight that you can use for both the thrusters and front rack lunges.
Set up your equipment so that you take no more than 5 seconds to transition between movements. Select an option that you can sustain for the entire minute. You will use pacing to control speed and intensity. The goal is to move smoothly from one movement to the next as each minute turns. There is 1 minute of rest at the end of each round.
HOW TO: Set your SmartWOD app or interval timer to EMOM (every minute on the minute) for 24 minutes. Perform repetitions for each movement for the ENTIRE MINUTE leaving just 5 seconds to transition between movements. There is 1 minute of rest at the end of the 4 movements, so stay as strict as you can with the time domain.
1:00 Ab mat sit-up
1:00 Front rack alternating lunge (walking or in-place) - Use the same dumbbells or barbell that you used for the thrusters.
Score = Total number of reps
15 minute Athlete Cool-Down Yoga from Five Parks Yoga