October! Oktober! Oktobre! No matter how you spell it…this month is going to be completely fabulous! This week we are using the 3 x 2 setup again. That’s three workouts, done twice each…in the week. There’s an optional OFF day you can place anywhere you like. As you know, we generally still recommend some light activity on those days to facilitate good recovery.
Session A is going to feature a free choice locomotion option. This means you can walk, jog, or hike (with or without pack) any way you like. The resistance session in the gym features some very unique isometric and rep combos that will challenge you. And the cycling can be done indoors or out. I’ll explain all the trickery in the Breakdowns below.
Week of 2023-10-02 (week 1 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Walk 5:00 Calisthenics :30 each Trunk Twist Jumping Jack Windmill Toe Touch Side Bend | Locomotion 1:00:00 Zone 2 | Free Choice Stretch | You can cut the loco down to 40:00 if your time is limited. |
| B | Heat the Beast Per instructions | Resistance ISO + REPS :30 + :30 3 Rounds Pushup Lunge L Lunge R Pullup DB OHP DB Curl SB Squat | Chill the Killer Per Instructions | Equal parts fun and hard! |
| C | Med Ball :30 each Giant Swing Giant Circles Thruster Slam | Cycling 45:00 Alternating Z1-3 Every 3:00 | Tubing 100 reps each Row Chest Press Curl Kickback Squat | Go really easy on Zone 1! |
Workout A Breakdown: This is the one that practically needs no explaining. Hit some old school calisthenics (putting your signature on them) to warm up.Then just motor nice and steady for an hour if you can put in the time. Zone 2 is that “talkable” endurance gear that is quite comfortable to sustain over this time period. Stretch out a little using your personal favorites to loosen up at the end.
Workout B Breakdown: We are using some thermal stimulus in this workout to make it even more effective. I’ll bullet out the segments for ease of review:
- Heat the Beast by doing sauna, steam room, hot tub, bath, or shower (whatever you have available) for a few minutes until you feel toasty and possibly start to sweat just a little). Then immediately put on 2 sweatsuits and a stocking cap to retain the warmth. This will keep your tissues warm and enhance the fitness gains from the exercises.
- Isometrics Plus Repetitions is a unique training stimulus. Hold each exercise at approximately mid-range for 30 seconds, then pump out full-range reps for another 30 seconds. Devilish and Delightful. Rest between exercises as you need and select the amount of assistance on pullups (these will be killer) and weight on dumbbells as you need.
- Chill the Killer by stripping down (of course) and getting into a cool bath or shower. This does not have to be icy. Just spend 2-3 minutes taking your core temperature back down. You’ll feel exhilarated…I guarantee it.
Workout C Breakdown: Another zesty option. Tune up with your medicine ball doing some of our old standby moves. Switch direction halfway through the circles. On the bike, spin really easy and light for 3 minutes, then hit Threshold (Zone 3) for 3 minutes. This isn’t hammering, but its a little stronger than just steady Z2 riding. You can still talk, but not much. The intervals go 45 minutes so you end with a Z1 cooldown. The tubing exercises are also standards, using “gitter” technique to “git yer reps.” This simply means doing rest/pause in each movement until you accumulate your 100 reps. For the squat, just step on the band and hold handles either at shoulders or hips depending on how much tension is needed.
As you can see, we’re keeping our theme by building endurance with creative means. I’ve got some more tricks (and treats) coming up for you this month. Thanks as always for being a Tribe Member and community leader.