Delightful and Delicious! That’s what our movement snacks and feasts are all about this week. Celebrating (YOU) the Human Beast with high durability exposures! We’ve got some new, creative sessions to keep the fun in fitness and help you to become practically tireless!
We’ve talked about the many ways you can develop endurance, all while maintaining your other athletic properties of strength, speed, power, agility, and skill. Movement is magic and medicine! Try for 2 doses of this week’s workouts but place them anywhere you like. The order of sessions doesn’t matter this week.
Week of 2023-10-09 (week 2 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A 2X | Walk 5:00 | 10-20 x 2:00/2:00 walk/run Z1/Z2 | Free Choice Stretch | Use the walk breaks to stay fresh. |
| B 2X | Compound Moves 20 each Swing Goblet Squat Leg Raise Thruster | Walk and Carry 1:00 each 2 rounds Overhead L Rack L Side L Front B Overhead R Rack R Side R Front B | Burners 2:00 each Walk Lunge w/goblet hold Push Press L Push Press R | Use 1 implement to do so much. |
| C 2X | Bike 30:00 Z2 | Holds 1:00 each 2 rounds Plank face down Plank left side Plank right side Plank face up Lunge L Lunge R | Reps 50 each Pushup Situp Air Squat | Focus on breathing and form. |
Workout A Breakdown: Low Intensity Locomotion Intervals (LILI): In this session we are using intervals to extend duration more so than to recover from high intensity. Just alternate 2 minutes of walking with 2 minutes of easy jogging/running in your Zone 2 endurance gear. You will never be gassed or breathless, but you’ll feel the fatigue in your legs show up eventually. This session may take a little extra time so try to hit it on days when you are not rushed.
Workout B Breakdown: Field Carry Fun (FCF): Using what you have, pick a moderate weight kettlebell or dumbbell. The warmup moves are pretty standard, just hold onto the weight on the ground over your head to stabilize. The walks are challenging. Hold it overhead (OK if not fully locked out), hold it at shoulder height, and then at your side with one arm. Then with 2 hands (the “B” stands for bilateral, or both) out in front of you a bit. Repeat for other side. Then do another entire round of this mojo. The burners are self explanatory. You can take breaks if needed but just try to stay in the exercise for the full 2 minutes. For the push presses, use a slightly asymmetric stance and assist the overhead press with your leg impulse, as per standard technique for the movement.
Workout C Breakdown: Bodyweight Bonanza (BB): Get a nice, steady-state warmup on the bike, then 2 rounds of the holds. That’s a lot of work. Follow up with “gitters” using rest-pause technique as needed to complete 50 reps of each of the accessory moves. As always, these exercises can be any variation that works best for your unique and awesome body.
This is kinda the “middle of the middle” in that we are in the middle of the second of 3 months of endurance training. You will be experiencing some training adaptations that include a higher maximal oxygen uptake and better fat utilization as a fuel substrate. I’ll explain this and other items in our MasterClass.
Speaking of ye ole MasterClass, we’ll be doing some random times over the next few weeks for several reasons. First, I’ve got a bit of a dynamic schedule that isn’t as locked down as in the winter. Second, our team resides in multiple locations and time zones and I’d like to provide opportunities for everyone to catch at least one meeting here and there. This week’s MasterClass is Tuesday 10/10 at noon MDT.