Wow! We are into the final week of the 2nd of 3 months in our Endurance Block! Amazing how the time flies! Last week we kept our theme of substantial volume but we really mixed modes and intensities creatively. This week is a deloading cruise in which we use mostly low intensity as we flexibly explore frequency and duration of the sessions.
Hopefully the fall weather holds and allows you to get outside for some of your training. Looking ahead, it’s a great idea now to work on refining your indoor training space, checking your wish list and budget for equipment, and preparing to get more (the most) out of your winter workouts indoors. This week’s workouts are “mix and match” in that you can do as many or few of them, on any day of the week, that you like.
Week of 2023-10-23 (week 4 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Select shoes and clothing. | 1-2 hours | Sip some cider. | Or pumpkin spice latte! |
| B | 1 x 20 Tubing Row Tubing Press MB Trunk Twist MB Diagonal Chop MB Giant Swing MB Thruster Pushup | 1 x 20 SB Back Squat SB Push Press SB Front Squat SB Clean/High Pull Situp Assisted Pullup SB RDL | 1 x 20 DB Bench Press DB Bent Row DB OHP KB Swing KB Goblet Squat DB Skull Crusher DB Curl | Choose weights as preferred. |
| C | MB Thruster | KB Swing | Inverted Row | Accumulate as many reps as you can! |
Workout A Breakdown: The Autumn Hike. Not a run. Not a ruck. An unloaded brisk walk that sees you moving light and crisp, like the air.
Workout B Breakdown: The Fall Fitness Festival. This is 21 x (1 x 20). A set of 20 repetitions of 21 different exercises, exploring the mastery of movement you possess in so many different positions and directions. You know all these exercises but here are just a few reminders. The Medicine Ball Thruster is a full front squat with an overhead press finish, like a piston. The Sand Bag Clean/High Pull uses the handles and goes from ground to overhead, in tap and go fashion. The Sand Bag Romanian Deadlift (RDL) is a stiff leg hip hinge with bag held in front of legs. The skull crushers are triceps extensions while laying on the bench on your back looking up. 420 reps of excellence.
Workout C Breakdown: The Artist. Here we have 3 x 1 for time. Doing one thing, for 10 minutes (with breaks as needed), and redefining what is possible before moving on to the second and third exercise. The med ball is light for the thruster, which allows you to get quite a few reps, probably resting for 20 seconds after every 40 seconds of work (but you decide). The swings will depend on the weight of your kettlebell. The inverted or bodyweight row from bar, suspension trainer, straps, etc. will be the hardest. You’ll definitely need to do low reps, shake it out, and space out your attempts. IF YOU CAN GET (at least) 100 THRUSTERS, 80 SWINGS, AND 60 ROWS, YOU ARE A WINNER!
Next MasterClass option is Friday morning, October 27, at 10:00am, MDT.