We have LOTs of outdoor workout space

Tuesday 210105 On the 3 Minute Mark

So far, all 4 of the workouts programmed this year have been “for time.” That means we have been prioritizing the amount of work that is to be accomplished. We have set out a total amount of work to be done and you do it (scaled appropriately) as fast as you can manage. One “fun” part about this type of training, is that you can see the finish line. It gives you a clear idea of how much you need to do to get through everything and a goal to shoot for. Today’s workout gives you a set number of step ups and a total volume or running/rowing you must finish BUT the amount of push ups you can  complete is up to YOU. If you “give up too easy” then you won’t put the necessary stress on your body to get better at push ups. But one this is clear- the ball is in your court when it comes to mustering the ambition to get MORE push ups done. This is done on purpose. Only YOU can bring on the drive and determination to do more. You win by getting in more work AND by summoning your inner drill sargeant, motivating yourself to get tough on your own.  The coach wins by not having to play the bad guy! Do MORE Push ups!

Zoom Sessions at 7, 9am & again at 4pm  password: TheHut

Every 3 minutes for 6 rounds complete:
200m run (or row)
12 weighted box step ups (20/16″, single 50/35# DB)
Max deficit push-ups until 2 minute mark (Hands on DBs, perhaps elevated feet)
-rest exactly 1 minute-
Run 1 mile as a cool down (row 2k)
Post total # of push ups accumulated and any scaling

Intended Stimulus
Today we do some interval work. 2 minutes of work followed by 1 minute of rest all for max deficit push ups. You will move quickly though the run or row and then get right into your 12 weighted box step-ups (PUSH the pace on these) before grabbing your DBs and using the remainder of the 2 minutes to accumulate push ups. We’ll rest a minute before going again. 6 times through total. Ideally you’ll have about 20-30 seconds each round to do push ups… if after the first round you don’t have that much time to do push ups- then decrease the distance of your run/row to ensure that much time on subsequent rounds. After all is said and done, we will rest a bit and then do a 1 mile cool-down run.


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