Tuesday 170815

For time:
Row 2000 Meters
30 Burpee box jump overs 24″(20″)
30 Ab mat sit ups
Row 1500 Meters
20 Burpee box jump overs 24″(20″)
20 Ab Mat sit ups
Row 1000 Meters
10 Burpee box jump overs 24″(20″)
10 Ab mat sit ups

Post time to BTWB

Nate and Mick playing pass the ab mat while inverted. Try it! It's not easy

Nate and Mick playing pass the ab mat while inverted. Try it! It’s not easy

 

 

 

 

 

 

 

 

 

 

 

 

 

Today’s workout is a long and designed to test your capacity with long aerobic conditioning. Given how long the workout is going take, you should focus on keeping your heart rate at a level that allows you to consistently move throughout the workout without having to put your hands on your knees and rest.  

The rows are long.  The goal is to try and hold a 15 second slower split time than your 2K row so that when you get off the rower, you can immediately move into the burpee box jump overs without needing to catch your breath.  On the burpee box jump overs, pick a pace that you can continuously move with. Burpee, step up, jump, step down and repeat the process until all the reps are finished.  Use the ab mat sit ups as a place to slow your breathing down rather than trying to rush through them, given you have to hop on the rower for another long duration row.  

Pacing is something we talk about often when describing the intent with workouts.  A fast time during a workout is generally earned because the amount of rest taken is little to none.  When we get to a point that we are moving too fast and we can no longer utilize oxygen we are at our VO2 Max and this requires us to stop or slow down in order to continue to produce more energy that will allow us to keep working out.  This stopping is what makes the difference in putting up a time that we know is good for us versus a time that is slower than we expected due to the breaks we needed to take to catch our breath.  

Once the final row is completed and we can see the finish line, that’s the point at which you want to empty the tank because once the last sit up is finished we can begin the cooling down process that will lead to better recovery so that we can come in hit the following days workout as hard as possible provided we take the necessary steps to recover and replenish our nutrient stores.  

Try to pace effectively today.  Notice if you are stopping for long periods of time and try to make adjustments with your pace so that you don’t need to stop or slow down and can continue to move steadily.  You might think that since we moved faster our time will be faster, but add up all those rest periods we needed take because we were pushing the limit and think about how much time we could have saved had we simply paced effectively and were able to finish the workout without stopping.

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