Week 2 of Month 2 in the Endurance Block. Raising the volume bar in the accumulation phase. Cardiorespiratory fitness. Muscular endurance. Overall A-kicking competency. That’s what we do. It’ who we are. Leaders in life, showing others the way. What can I say?
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Week of 2024-10-07 (week 2 of month 2: Endurance Block)
Workout A Breakdown: The video for the warmup is a resource, but after last week you may not need it. All good. 2 rounds this week. You’ll also notice we upped the ante in the Primary with longer hold durations and higher reps. That effort will sneak up on you and if you need to use a little rest/pause during the bouts, that’s fine. For the vertical toss of the medicine ball, go outside unless you are in a barn or high-ceiling gym. Use a full body underhand vertical throw and then let the ball hit the ground and bounce. Catch it and slam it. Grab it and go again. 5 plus 5 on that is big girl and big boy stuff. Wait 30 seconds and pound again. 10 rounds is great. 20 is only for those who just can’t get enough of this mojo. Ease out of the session with some light bonus cardio. Walking is always fine but if you have access to any variant of elliptical or rower, that’s always nice to mix it up.
Workout B Breakdown: In almost novel fashion, this week we are using some moderate intensity intervals (based on output and duration). Once you’ve warmed up for a few minutes, bang out anywhere from ten to twenty reps of the main component. Ride strong (but not really hard) for thirty seconds at a Rate of Perceived Exertion (RPE) of about 8 out of 10. Then pedal easily at light output for ninety seconds to get a full (or nearly so) recovery. The net effect is great aerobic fitness and endurance but we’re using the interval method for the unique benefits as well as some variety. Cool down and stretch as desired (some like a lot, others not so much).
Workout C Breakdown: In Led Zeppelin fashion, The Song Remains the Same with this workout. Because we jacked up some volume and intensity in A and B, this session probably needs to be a true recovery effort. Only push to moderate effort and a full hour if you are really feeling fresh. Otherwise, coast it and reap the bennies.
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