"Forty Something"
4 x 10:00 Intervals:
[On the 0:00]: 800 Meter Run
[On the 5:00]: 20 Toes To Bar
[On the 7:00]: 30 Medball Russian Twists (20/14)
[On the 8:00]: Max Burpee Box Jumps (24"/20")
[On the 9:00]: Rest
AEROBIC POWER [LACTATE THRESHOLD]
KG | (9/6)
Age Group
13-15, 55+: (14/10)
KG: (6/4)
4 x 10:00 Intervals:
[On the 0:00]: 800 Meter Run
[On the 5:00]: 20 Toes To Bar
[On the 7:00]: 10 Power Cleans (135/95)
[On the 8:00]: Max Burpee Box Jumps (24"/20")
[On the 9:00]: Rest
KG: (61/43)
Today’s goal is to improve your threshold across movements. Start smooth at an RPE 6, but expect to push to an RPE 7–8 to maintain pace. Empty the tank on the burpee box jumps—you get a full minute of rest after.
Score: Total Burpee Box Jumps
Intended Intensity: RPE 6-8
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 30-40 Burpee Box Jumps
Choose a run distance that you can complete in less than 5:00 each round and a toes to bar variation that takes 90 seconds or less.
Medball Twists: Make an effort to rotate your full torso with each twist so that your chest points side to side, instead of just using your arms to extend to the side while your chest remains pointed forward. Each time the ball touches the ground is one rep.
Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding
Hip Flexion
Watch for proper hip flexion as athletes bring their legs upward towards the bar. They should aim to lift their feet directly towards the bar while keeping their legs straight.
Stay smooth on the 800-meter run; think 80–85% effort to avoid burning out early.
Break the toes to bar early, if needed, to avoid grip or core fatigue creeping in.
Treat the burpee box jumps as your sprint window—whatever energy is left, spend it here.
800M RUN
5:00 Time Cap
1,000/900m Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner
TOES TO BAR
Reduce Reps|
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
MEDBALL RUSSIAN TWISTS
Sub Dumbbell, Kettlebell, or Plate
Unweighted Russian Twists
Side Crunches
Side Plank Holds
Floor Wipers
Bicycle Crunches
BURPEE BOX JUMPS
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
If your class needs to share equipment, start a group behind the first since the time frames change each movement.
(0-3 minutes)
Whiteboard Brief
(3-11 minutes)
(11-16 minutes)
Medball Russian Twists
N/A
(16-20 minutes)
(20-60 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Stability Work
2-3 Sets For Quality:
30 Meter Single-Arm Suitcase Carry
15 Banded Pallof Presses
10 Tempo Overhead Dumbbell Split Squats (R)
10 Tempo Overhead Dumbbell Split Squats (L)
* Tempo: 3 Second Negative
Mindset
John Muir
"When one tugs at a single thing in nature, he finds it attached to the rest of the world."
Everything in nature is interconnected; what affects one part impacts the whole.
