Line up for some AMAZING workouts this week! That’s right, we are doing line-based sessions that can uniquely develop your endurance and work capacity. Equal parts fun and challenge! These workouts come from a long line of training tools, some of which we’ve used before. And each one is set to a line-specific song. Let’s line everything out!
Week of 2023-11-13 (week 3 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | “Walk the Line” | WALK/RUCK/JOG 4 miles 50 pushups 50 squats Every mile | Stretch Free Choice | Ease up at the end of each mile so you can rep out. |
| B | “Hold the Line” | DB JOURNEY Hang Clean Walk Lunge Push Press Step Up Left Step Up Right (instructions below) | Cardio Low Impact 10:00 Z1 | Shake out your arms between each line. |
| C | “Draw the Line” | LINE OF STATIONS (instructions below) | Heat Exposure (sauna, tub, etc.) |
Workout A Breakdown: Play Johnny Cash’s “I Walk the Line” on your favorite platform. Set it to loop or repeat for the duration of the workout. You can walk, ruck, or jog. Go for 4 miles. If you can lay out a mile in your neighborhood and go back and forth twice – great – but any course or track will work. Every mile, at the end of 1-2-3-4, stop and do 50 pushups and 50 bodyweight squats. It’s OK if you don’t bang them out all at once. You can use rest-pause technique or just do circuits of 10 reps each with rests in between. It’s all good.
Workout B Breakdown: Select Toto “Hold the Line.” This baby requires you to choose a “moderate” weight for a set of dumbbells and then take them with you as you go down a line of exercises. You are going to do 6 lines of 10 reps each. At the completion of each line, walk the dumbbells back to the start, place them on the ground, and rest as long as you need until you are ready to go again. Your grip and forearms will get a little crampy holding the bells for so long, so shake them out as needed. Finish out with some free choice aerobic work just to move the circulation.
Workout C Breakdown: Cue up Aerosmith “Draw The Line.” Now we’re going to create a line of exercise stations and go through it 4 times. Each station in the line will use a different implement, so once you have it all set up…you are good to go. You’ll be shooting for an RPE of about 8/10. This line includes 8 exercises, each done for 8 reps.
- Dumbbell Bench Press
- V-up on Mat
- Medicine Ball Slam
- Sandbag Front Squat
- Kettlebell Swing
- Box Jump (step back down carefully)
- Assisted Pullup
- Pogo Jump
All the exercises are basic movements that you’ll find very familiar. Put your personal signature on the technique so it works best for your beastly body. Unlike Workout B, in which you can take rests after each line, in this session you want to challenge yourself to just keep rolling and bang out all the lines without a break.
Scientifically speaking, all these sessions work on the capacity of DURABILITY. The ability to keep going, and to keep doing all sorts of movements, is a hallmark of a Lifetime Athlete. There’s nothing you can’t do!
MasterClass Monday morning 11-13-23 at 8:30am MST.
You rock!