WEDNESDAY

Warm-Up:

Progressive Warm-Up and Primer

20 seconds on / 10 second Transition

- Machine of Choice

- Deep Lunge Mountain Climbers

- Dead-Hang

- Alternating V-Ups

- Alternating Box Step-Ups

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2:00 *Talk through next movements

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20 seconds on / 10 second Transition

- Machine of Choice

- No Jump Burpees

- Kipping Knees to Chest

- Jump Rope Practice

- Step-Down Box Jump

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2:00 *Talk through next movements

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20 seconds on / 10 second Transition

- Echo

- Line Facing Burpees

- Double Unders

- Toe to Bar

- Ski Erg

- Box Jump Overs

"Blessed In The Morning, Cursed in the Afternoon"

(Rest 2 mins between stations)

Fitness

10/7 Calorie Echo Bike

7 Burpees

75 Single Under’s

9 Kipping Knees

10/8 Calorie Ski Erg

8 Box Step Overs

Box: 24/20''

Performance

S1. Every 2:00 x 4 Sets

12/9 Calorie Echo Bike

9 Line Facing Burpees

S2. Every 2:00 x 4 Sets

48 Double Under’s

12 Toe to Bar

S3. Every 2:00 x 4 Sets

12/9 Calorie Ski Erg

9 Box Jump Overs

Box: 24/20''

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Primary Objective: Maintaining Paces across all intervals

Secondary Objective: Increasing pace on each set of couplets. =

Stimulus: V02 Max / Lactic Endurance Intervals

RPE: 8/10

Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.

Optional Accessories

For Quality:

3 Sets

:45 Ring Plank

8/8 Single Leg Romanian Deadlift

Pick a load for the Romanian Deadlift that allows you to maintain a good tempo and a brief pause at the top of each rep.