Yakahoola! This week is KPI testing! We’ve got some tasty opps to see how your endurance development has come along. We’ll have a selection of sessions that you can choose from. Do them all or just try a few. Fill the recovery days with easy sessions as you prefer. Post your outcomes and impressions in the T2 Forum.
I’ve been inspired by the recent Rogue Invitational in Texas and I’ve modified some of the workouts performed in the competition for our own use. You’ll find that a few of these will appeal to you, either in terms of ease of setup or specifically the challenge at hand. I’m going to post my results with a workout or two in the Forum and I invite you to do the same. In fact, see if you can beat Old Daddy Lightning! Let’s throw down!
Week of 2022-11-14 (week 3 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Walk 5 min. Jog 5 min. Load pack with 20% BW Set timer for workout | RuckBucker Ruck 1 mile Walk lunge 100 yds 50 pack pushups 100 pack front squats 50 pack push presses Dump pack and run/walk 3 miles | Stretch and hydrate as needed. Post your time in the T2 Forum. | Keep at it and think positive! Beat Daddy! |
| B | Ride 5 minutes RPE 6 10 Air Squats 10 Pogo Jumps 10 MB Slams | Bike/Lift Circuit 6 rounds for time Bike 5’ RPE 8 Then do: 12 KB Swings 9 KB Gobsquats 6 BW Rows | Ride 5’ RPE 5 | Keep the steam going! |
| C | Row 500 easy | Row/Cali Circuit 4 rounds for time Row 500 Then do 10 each: 12-16” Box Jump Slide Mtn Climber 4-ct Jump Jack 4-ct V-Up | Walk around and do parasympathetic breathing techniques. Post your time in the T2 Forum. | If you don’t have a rower you can substitute any mode and still do the workout. |
| D | Prepare your outfit so you can be comfortable outdoors. Carry small amount of water and fuel. | LSD Walk or Run Go as easy as you want but as long as you can. Target is 2 hours minimum, max is 5. | Post your time in the T2 Forum. | Establish a rhythm and maintain it. |
| E | 10 each Pushup Lunge Walk DB OHP Air Squat Pullup (assisted) | Isometric Challenge Hold each warmup exercise at mid-range as long as you can. Time everything | Total Time Wins! Post your time in the T2 Forum! | This tests a unique and valuable ability. |
| F | Free Choice Brief loosener | Stacatto 3 rounds 30 seconds each Rest as needed Hop L Hop R Low step on/off Low jump on/off Skater bound Lateral jumpovers Reversing split jumps | Lay on floor with legs straight up on wall for 5 minutes | Be crisp and bouncy! |
Workout A Breakdown: The goal here is moving loads efficiently and then moving yourself. No way to modify this and no excuses. Just do it. Every one of you should be able to kick my A in this but I will fight you hard for it. Let’s throw down. This should be completely self explanatory in the table but if you have any questions, don’t hesitate to ping me in the Forum or set up your own personal MasterClass. Rucking is the fancy way of saying walking briskly (don’t run) with your backpack. Lunging 100 yards wearing that pack is delightful. Then do the pushups using rest-pause and knee technique if needed (most will need this). Take off pack and hold in front for front squats. Then do push presses from same position. Then take off running like an animal…an apex predator. Total time to get all this done is your score. THIS IS A TEST. IT IS A COMPETITION. THERE WILL BE LOSERS. YOU DON’T GET A MEDAL…YOU GET THE SATISFACTION OF BEING A WARRIOR.
Workout B Breakdown: This is a cool session in which you try to standardize your output on the bike and move explosively in the exercises. If you have an air bike you can set a standard number of calories for each rep and see if you can blast it. Otherwise, just improvise like we always do. If you have access to multiple kettlebells, use the heaviest you can safely handle. Set that bodyweight row up any way you can (and you can…do not skip this…daddy is watching).
Workout C Breakdown: If you have access to a rower, this is your jam. If not, just pick a different mode of exercise and do 3-minute reps instead of the rows. Zipping through those calisthenics will be tough if you hammer the rows, and you should. If you can do this on a rower, post your time in the T2 Forum. This workout is a burner in which the total time is the score. Remember to start the timer at the beginning. Don’t let some old one-armed turd beat you. Here are some reminders on the exercise technique. With the box jump, you want to jump up onto the box, but step back down carefully (don’t jump down backwards). Sliding mountain climbers are performed by placing rags under your shoes on a smooth floor. The cadence is 1-2-3-1, 1-2-3-2…and so forth. Same cadence applies to the jumping jacks. V-ups are lying on your back with arms overhead, then simultaneously raising trunk and legs up into a V. Lower with control.
Workout D Breakdown: Go really easy. But go really long. As you know, fitness is best enhanced by either giving it absolute hell, or really cruising easy. This is the latter. Try to avoid that useless, gray-zone middlemush trap that most people who don’t have a good coach fall into. Daddy won’t let you be mediocre. Table says 2 hours is the target…it’s actually the minimum. No excuses or weakness.
Workout E Breakdown: This doesn’t take a lot of explaining or a lot of time but it kicks a lot of ass. Do the exercises as reps in the prep. Then hold those mofos as long as you can, tallying up all the times. Remember that DB OHP = Dumbbell Ovewrhead Press. El Jefe will probably put up a number that we will all be challenged to approach, but we should try (steers try…be a winner – be a bull). Position ownership is a very important aspect of being a Movementsmith and a Lifetime Athlete. I struggle with this mightily but I challenge you to beat my time (don’t count your warmups, just your hold times). I’ll post up later in the week.
Workout F Breakdown: Moving crisp and snappy, but light, is important here. We don’t want to fall into the trap of always doing the slow grinding shuffle, even when endurance is our jam. Move like an animal, a fit BEAST. A Lifetime Athlete. A Tribe member. Being quick and poppy is fun and we will be doing a lot more of this once we get into winter and the Agility block with microworkouts. Let’s talk about those exercises. Hop in place on your left foot being elastic and not crashy (or trashy). Then do right. The low box step on and off can be done with a board, book, brick or stair. Just move quickly and smoothly. The jump on and off is basically bouncing up and forward and then down and backwards, popping along crisply. It’s hard to get the rhythm but you will find the sweet spot. Skater bounds are bouncing left to right using only one foot and going almost as high and far as you can each rep. Try to sink the landing and load/explode as you reverse directions. Lastly, stand in a staggered or split stance (like a lunge) and then bounce up into the air, reversing the legs in the air, sticking the landing, and launching again. Animate your arm movements as well.
I’m still offering personal MasterClasses for anyone who needs some help or guidance. That goes away once we hit December and we begin doing those Saturday morning group workouts. I’ve been encouraging everyone to get their gym space ready. Have good equipment and lighting (don’t backlight yourself) and try to have the best audio and video you can to make everyone’s experience optimal. Go Team!