Welcome to November and our 3rd and final month in the Endurance Block. You’ve done (literally) a TON of great work over the last two months. Zone-specific training. Mixed modal exercise. High durability and fatigue resistance output.
This week we’re experiencing 6 different sessions. You can do them in order or mix them up if you prefer. In contrast to last month, when we did a relatively high number of diverse movements, we are now working on doing just a few things…very well and with much repetition.
These workouts look simple, and in some ways they are. But they are also very challenging. Using your body in focused fashion is all about being authoritative and dominant. You are going to need to be a man or woman of commitment like John Wick. Sheer F**king Will.
Week of 2024-11-04 (week 1 of month 3: Endurance Block)
Workout A Breakdown: We’re still getting in our fall hikes as much as possible. A loaded pack is optional. Hike anywhere you can or want. City, country, wilderness. It’s all good.
Workout B Breakdown: Hit some jump rope to get activated. Then load a barbell with a light to moderate weight (you can use DB’s if that’s all you’ve got). Deadlift + Hang Clean + Push Press is the sequence. This is more sequenced than doing a clean and jerk, and is easier for most folks to perform. Just keep hitting those low rep sets for 20 to 30 minutes, resting as much as you need for good technique. Spin it out on the bike at the end to flush the lactate.
Workout C Breakdown: The cool thing about this workout is that you can select any hill with respect to length or steepness. You can also decide how hard or easy you charge up. Walk back down every rep. Keep going until you hit the time limit. A great test of fortitude and fitness. Your legs will appreciate the hot tub afterward (warm bath is fine).
Workout D Breakdown: Get some low impact cardio of your choice to begin. Then, get on your back on a mat under your strap or TRX. Rep the rows, then do the lying leg raises (your preferred technique and range of motion). As if this wasn’t hard enough, do 20 kettlebell swings. Rest a little (free choice) and then do 19. Next up is 18. You know the drill. Take your time.
Workout E Breakdown: OK…for medicine ball pushups, you put your hands on the ball and your knees on a pad. Hit 4 reps and rest. Do that 9 more times. The stand/sit biking requires a stationary bike of any tip. Pedal out of the saddle for 30 seconds and then sit for 30, repeating until your time is up. Keep the resistance strong and your rpm’s relatively slow. Walk it off at the end to get your legs back.
Workout F Breakdown: Pure devilish fun here. Grab a DB, KB, or bucket with ¼ your bodyweight. Walk around until you amass 3 minutes on each hand. It’s OK if you switch and rest of course. The hang and pull is hellish. Do a dead hang on the overhead bar for 20 seconds, then drop and shake it out. Grab your elastic band and rep some pulldowns. Repeat as indicated. Wallballs finish it out, doing a thruster toss and then letting it hit the ground before you pick it up for the next rep. Breaks as needed.
Real deal stuff this week. You’re tough. Kill it.