COUNTRY ROADS
Workout details
AMRAP 10:
1,600 Meter Run
Max Calorie Bike Erg
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 6: 800 Meter Run
Max Calorie Bike Erg
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike Erg
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Bike Erg
REPEAT FROM 10/24/22
For the Coach
- Workout brief: https://youtu.be/pG4HffCHaTc
- Resource links: Monostructural Conversions Chart
- We have a hard interval piece for athletes today. With rest times built in, we want this to feel borderline at our max effort on the bike each time. We want to pace the run in a way that will give at least :90 on the bike and with the capacity left to push the effort. We’re flirting with a red-line effort each round until our final and then emptying the tank completely on that last bike.
- Runs should be at or less than 8-6-4-2-1, leaving about 2:00 for all the rounds but the last (1:00)
- Take the time through your warm ups to teach athletes what to look for on the C2 screen. Providing clear, relative targets for athletes will allow them to understand the kind of pace and intensity that will yield the greatest results from today’s workout. Utilize the Cal/Hr and the stroke rate to give your athletes measurable data points and targets to aim for.
- On the run, push the ground away with each strike.
- On the bike, push the pedal down and then pull it back in each rotation.
- Reduce distance
- Sub machine
- If you’re short on C2 Bikes you can utilize other monostructural equipment. You can have athletes rotate which machine they use each round.
- If you’re short on machines and do not have enough to accommodate your entire class, consider subbing in max reps double-unders as an option.
Lesson Plan
- Whiteboard Brief (0-3)
- General Warm Up (3-5)
- 2 Rounds of:
- :20 jumping jacks
- :20 quad pulls
- :20 high knees
- :20 Alternating Spiderman
- :20 Downdog to cobra
- :20 No push up burpee
- Run 100 meters
- :45 Bike (low damper)
- Paying attention to Cal/hr and SPM
- Run 200 meters
- :30 Bike (med damper)
- Run 300 meters
- :20 Bike (high damper, standing)
- 200 Meter Run
- Max Calorie Bike
- Use this time on the bike to set a Cal/Hr target pace
- Break
- Workout adjustments if needed
- Run: Foot Strike and Landing: Land on the midfoot or forefoot, not the heel. Try to land under your center of mass, not in front of you. Think about running quietly and softly.
- Bike: Pedal Technique: Focus on a smooth and continuous pedal stroke. Apply even pressure on both the upstroke and downstroke.
- Post Workout Clean Up & Chat (55-60)
Additional Elements
- Home Workout [DBs & jump rope]
AMRAP 10:
1,600 Meter Run
Max reps alternating lunges
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max reps alternating lunges
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max reps alternating lunges
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max reps alternating lunges
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max reps alternating lunges
“Excitement comes from achievement. Fulfillment comes from the journey.” Winning the award is exciting. Fulfillment is looking back at the hard work put in. There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.
4 Sets:
8 DB Bench Press
12 Strict Pull-Ups
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