The Many Flavors of Fatigue

The key to building strength

Team!
This is a modification of a Weekly Workout published previously. It's a good one, so I wanted to resurrect it bigger and better than the original. The key element of this workout is using different modes of fatigue to stimulate muscle and cardiovascular adaptation - at the same time! 
Enjoy!
-Carla

Today’s workout is predominantly a strength-based workout that generates overall fatigue from the jumping air squat and muscular fatigue within the core muscles with the Devil’s Press and the Renegade Row. Fatigue is the instrument of building strength. This is where physical adaptation happens. If you can perform and adapt under fatigue, then you can perform like a Ninja when you’re fresh!

This is an awesome workout particularly for perimenopausal and menopausal women because it targets core strength and joint stabilizers, incorporates plyometrics for bone health, and uses a high-intensity interval training (HIIT) format to stimulate the cardiovascular system.

The intended stimulus of this workout is to achieve moderate to high intensity during the working intervals. You can really push it here because you have 1:00 of rest between each interval. Manage pace during each movement so that the repetitions are done unbroken with minimal rest during the transition from the Devil’s Press to the jumping air squat.

Warm-Up

AMRAP 5 min

• 10 Up Downs

• 10 Air Squats

• 5 Push-ups

Movement Practice

Watch the videos, pay close attention to technique, and take 5-10 minutes to practice the Devil’s Press and the Renegade Row. Ideally, use the same set of dumbbells for the Devil’s Press and the Renegade Row. Test this out ahead of time. If this is not feasible, choose a different weight for each, or use the plank shoulder tap as an alternative to the Renegade Row. Strive for a moderately heavy weight where you can do the 10 repetitions unbroken but it starts to get challenging around rep 7.

Use pace to manage fatigue without stopping as best you can for both movements. Push the intensity here given that you will have 1:00 of rest after each round.

Workout

5 Rounds for Time

• 10 Devil’s Press

• 15 Jumping Air Squats (if you have a stable box or step and are proficient, try box jumps instead!)

  ** Don’t cheat on the air squat! If knee and hip mobility allows, hips should descend lower than the knees at the bottom of each jumping air squat repetition.

• 10 Renegade Rows (Alternative: Alternating plank shoulder taps) Right + Left = 2 repetitions.

  TIP! The plank shoulder tap can be done from the knees or the toes depending on your fitness level.

• 1:00 Rest

Cool-Down

Recovery is just as important as the workout and is ESSENTIAL, particularly for mid-life women, to get you ready for the next training session. Below are 3 sequences that collectively focus on tissue care and mindful recovery. #dontskiptheyoga

• 15-minute stretching sequence for lower back and tight hips

• Lower body foam rolling and tissue care - The Ready State

• 5 minutes of breathwork