Wowski Dowski! Another great week of training is before us. After last week’s interval-based sessions, this week we are going to work more on steady-state flow workouts. These are exercise bouts that encourage you to cruise along for extended durations.
You can explore some sports psychology here. Using association versus dissociation is something to explore. If you prefer to associate as you go through your workout, think about how you are feeling, monitor your effort/output, and concentrate on technique. If you are inclined to dissociate, let your mind wander to unrelated thoughts, problem-solving opportunities, or listen/watch programming of any type. Both of these endeavors have merit. Experiment with them and find what helps you to stay in the workout most effectively.
Week of 2023-11-06 (week 2 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Walk 10:00 | Free Choice Loco 40:00 Zone 2 | Stretch (as preferred) | Hold a steady gear. |
| B | Alt. Mode Cardio 10:00 Z1 | Alt. Mode Cardio 40:00 Z2 | Alt Mode Cardio 10:00 Z1 | The classic easy hour. |
| C | Calisthenics 1:00 each Jumping Jacks Windmills Trunk Twists Side Bends | Accumulators (see below) 800 reps total 200 reps each ex Pushup Gobsquat KB Swing BW Row | Bike 10:00 easy | Do as many rounds as needed and choose the rep count that works best. |
Workout A Breakdown: Locomotion Session: Free choice here. Walk, jog, run, hike…or do a combo. We are using that Zone 2 (of 5) output that passes the “talk test.” It’s your endurance gear. Think of yourself as a durable human covering ground like an animalistic BEAST.
Workout B Breakdown: Alternative Mode Aerobic: Any cardio except locomotion. Bike, elliptical, row, swim, etc. Low impact. Great opportunity to mess around with the association and dissociation we went over earlier.
Workout C Breakdown: Accumulators. This one will require a whiteboard or a piece of paper and pencil. List out the following exercises with some space in between: Pushups, Goblet Squats, Kettlebell Swings, Inverted (bodyweight) Rows. The goal is to do any number of circuits with any number of reps in each exercise until you accumulate 200 reps of each exercise. Use the board or paper to jot down how many reps you get in each round. For example, let’s say you do 27 pushups, 14 squats, 33 swings, and 11 rows in your first round. Keep going until every category totals 200. Flow along, rest as needed…no rules. By the time you get this done, you’ll feel very satisfied with 800 reps of output.
Ye Ole MasterClass is Thursday November 9 at 8:30am MST. Hope you can join me. We’ll be going over training terms and workout adjustments.
As always, you are an incredible human being.