Greetings Amazing Tribe Member! Just when you thought things couldn’t get any better, we get a (relative) deloading week with some fresh stimuli. We are going to be featuring three workouts this week, with each done twice if possible.
Workout A and C head out to the field (any that you have available) with the good old FittKitt. B is gym-based and includes cycling (you can do this outdoors if you don’t have an indoor bike) plus some great volume-based resistance work.
Week of 2023-09-25 (week 4 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Out 2X | Pace off Irregular Quadrilateral Place implements at each corner | Box of LIFE 4-8 rounds Walk 100 SB Squat :30 Jog 80 MB Slam :30 Run 60 Tubing Curl :30 Sprint 40 Plank :30 | Walk 10:00 Free Choice Stretch | Choose the amount that is best for YOU! |
| B In 2x | Bike 20:00 Zone 2 | Circuits 4 rounds 20-15-10-5 Assisted Pullup Goblet Squat Floor Press KB Swing | Bike 20:00 Zone2 | Make this a smooth and flowing work of art! |
| C Out 2X | SB Front Carry 2:00 MB Thruster 1:00 Tubing Row :40 Pushups :20 | Locomotion 2 Rounds Walk 3:00 M Pace 2:00 Walk 3:00 ½ M Pace 2:00 Walk 3:00 10k Pace 2:00 Walk 3:00 5k Pace 2:00 Walk 3:00Mile Pace 2:00 Walk 3:00 | SB Front Squat 20 reps MB Giant Swing 20 reps Tubing OHP 20 reps Situps 20 reps | Go through your gears but don’t push too hard! |
Workout A Breakdown: Go to the field and pace off an asymmetric rectangle which is known as an irregular quadrilateral. One side is approximately 100 yards, another 80, then 60, then 40. You’ll have to use different angles to have all these meet up (it’s not a square with 90 degree corners). Then place your sandbag (SB) at the end of the 100, your medicine ball (MB) at the end of 80, your tubing at the end of 60, and your mat or towel (if you have one) at the end of the 40 (or beginning of 100). That’s the warmup.
- Here’s how the circuits work. Go through your locomotion patterns using the intensity that matches for each of the segments. The shorter you go, the faster you move.
- Stop at each corner, take a few breaths and then do 30 seconds of each exercise listed.
- The exercises are very basic.
- Sandbag squats can be performed with either a back or front hold.
- Medball slams can be done with or without a jump.
- Step on band with either 1 foot or 2 feet for the curls.
- Planks are the standard face-down, weight on toes or knees and elbows/forearms.
- Select the number of rounds that you like. Cool down with a little casual walking and stretching.
Workout B Breakdown: Bike inside or out, whichever works best for you. Zone 2 is that standard, “you can talk” basic endurance gear. No need to push hard, just find the groove that is relatively “easy” to hold for the rides. This is actually an output level that you could sustain for 1-2 hours if you had to, but we are only doing 20 minute segments.
- The resistance work involves good, basic lifts. Do a round of 20 each, then 15, then 10, and finally 5. Rest as much as you need in order to produce good form.
- Assisted pull ups can be performed using elastic bands or feet on a chair. Use just enough assistance to get all the reps.
- Gobsquat can be DB or KB and I like to elevate the heels with board or ramp if possible.
- We are using the floor press so you can do this with SB or KB but if you have dumbbells or barbells and a bench, that is fine also. Select a weight that is tough to get 20 with, then maintain it as the reps get less with each round but fatigue increases. It’s totally fine if you are a little flexible with weight or reps in order to make the workout “work” for you and your gym.
- KB swings can also use a dumbbell, gym bag, or sack of crap (or anything else).
Workout C Breakdown: This is way cool. The sandbag front carry is done holding the handles with the bag fairly close to the torso. Your thruster is that full front squat with medicine ball at chest level and then as you come up you smoothly finish into an overhead press like a piston. Rows and pushups are pretty standard. The time for each decreases as you go down the line.
- The primary component features multi-paced locomotion. You’ll walk for 3 minutes before and after each segment in which you “run” for 2 minutes at the estimated paces or speeds you’d do each of the race distances listed. An easy way to do this is to take your mile time (which we have drilled down on extensively this year) and add about 30 seconds per mile to the pace for each increasing distance.
- M Pace = Marathon pace and that’s the pace you would use for your marathon. For most of us it’s an easy jog.
- ½ M Pace = Half Marathon pace and it’s a steady but easy run.
- 10k Pace is focused running that requires a little more concentration.
- 5k Pace is running strong and you can only talk a little.
- Mile pace is hammering and you won’t want to talk.
- Those descriptions are very approximate and it’s fine if you explore it as you need. Make sure to take the walk breaks in between. Two rounds is an excellent workout.
Finishing up, hit 20 reps each of those familiar exercises. Remember that OHP = Overhead Press. Put your sandbag on your feet for the situps, but use any variation of the movement that feels best for your body, especially your lower back.
Man, Oh Man, this is good stuff. As long as you are feeling good, try to go A-B-C x 2 this week. However, if you need things to be a little lighter, go A-off-B-off-C but actually do a little light recovery movement on the “off” days. Cheers!