Tuesday November 1st
22.11.01
INTENDED STIMULUS
2:00 or faster for every round.
Most athletes aim for 1:30.
Full sprint for as long as possible every round.
RX+
5 rounds for time:
35/28-cal bike
– Rest 2:00 between rounds.
RX
5 rounds for time:
30/24-cal bike
– Rest 2:00 between rounds.
LEVEL 2
5 rounds for time:
25/20-cal bike
– Rest 2:00 between rounds.
LEVEL 1
5 rounds for time:
20/15-cal bike
– Rest 2:00 between rounds.
SKILL WORK
Post-workout:
Accumulate:
100 med ball sit-ups
STRETCHING
2 sets:
:30 cobra stretch
:30 Samson stretch/side
WHITE BOARD BRIEF
Target time | Less than 2:00 each round
Often times monostructural metabolic conditioning days are more closely associated with “cardio”. Today, we’re looking for five sprint-ish efforts.
Each round should take athletes less than 2:00 to complete. That means athletes need to average roughly 8/6 calories per :30 on the bike.
The goal of today is to balance out the longer, steady effort we’ll see tomorrow with short and strong bursts of fitness today.
To keep the rounds quick, athletes should scale the volume of calories to complete most rounds somewhere around 1:30.
After the workout athletes will accumulate 100 med ball sit-ups. This volume can be scaled. Use any weight.
