Hello Amazing Tribester! Even though we are still in October, we’re calling this week the first one in the third and final month of the Endurance Block. I’ve really been enjoying the workouts and challenges we’ve had in this portion of our Annual Training Plan, and I bet you have also.
This week we’re going to be looking at several types of interval workouts designed to enhance both cardiorespiratory fitness and muscular fatigue resistance. The sessions will expand your mind as well as your fitness! Try to hit each workout twice this week if you can.
Week of 2023-10-30 (week 1 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Cardio Warmup Any Mode 10:00 Easy effort | EMOM’s 8 reps 10-15:00 each Sandbag Thruster SB Clean/High Pull | Descending Ladder Pushups 25-20-15-10-5 Rest as needed | Be fatigue resistant! |
| B | Walk 10:00 | In and Out Runs 30-40:00 Alternating minutes Z1/Z3 | Walk 10:00 | Go in and out of the zones smothly. |
| C | Bike 10:00 easy | Ons and Offs 1:00 on bike 1:00 on burpees 15-20:00 total | Bike 10:00 easy | Modify burpees as needed. |
Workout A Breakdown: EMOM Challenge. EMOM stands for “Every Minute on the Minute” in which you start each set on the minute. Do 8 reps, then rest for the remainder of the minute until going again. At first this will feel easy but it should become challenging as you go along. Do all the thrusters first. You can choose between 10 to 15 rounds. Then those clean and high pull moves will finish you off. On the pushups, just shake it out and gather yourself between the sets as much as you need.
Workout B Breakdown: Ins and Outs. This is the dance of the zones. Z1 is that “super-slow jog” gear which is basically as easy as you can go without walking. Z3 is crisp but not hard. You have the option of going 30-40 minutes with these alternations. It’s perfectly fine to just fast walk this or use a machine if running doesn’t work for your beastly body at this time.
Workout C Breakdown: Ons and Offs. On the bike, then off. Ride steady (Z2 effort) for a minute, then dismount and bang out burpees for a minute. Jump back on…repeating until time is up. I like to recommend the MODIFIED BURPEES, because I’m not in love with the traditional exercise for most Lifetime Athletes. It can be jarring on the shoulders and back. Instead, bend over to touch the ground, moving slowly and bending simultaneously at the hips, backs, and knees. Then walk your feet out one at a time, then walk them back, then stand up with a little jump at the end. That’s a great positional change exercise that won’t be overly difficult or risk injury. However, it’s hard as hell to do this for a minute with no break and then get back on the bike. You will love and smash this challenge.
Next MasterClass option is Tuesday morning, October 31, at 9:00am, Mountain Time.
As always, I appreciate you. Building lifetime athleticism and fitness is not always super easy and fun, but most of the time it’s pretty good. And it’s always worth it.