“Steam Session”
EMOM 36:00 [9 Rounds]
Minute 1 | :45 Calorie Row
Minute 2 | :45 Shuttle Run
Minute 3 | :45 Calorie Bike
Minute 4 | Rest
Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity.
Total number of calories + Shuttle runs
Cardio Respiratory Endurance.
Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.
Whiteboard Brief
Tabata flow. :20/on :10/off
Specific flow
Practice Round
Break
Workout adjustments if needed
Post Workout Clean Up & Chat (54-60 Minutes)
EMOM 36:00 [9 Rounds]
Minute 1 | :45 Burpees
Minute 2 | :45 Shuttle Run
Minute 3 | :45 Alternating Lunges
Minute 4 | Rest
“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
2:00 each
Max Split Squats [right]
Max Split Squats [left]
Max Air Squats
