Esc: 036 Endurance + Ladder

Warm-up:

We will often use the first round or two as the warmup before settling into pacing for longer sessions like this that don't have any loading. However, touch on any areas you deem necessary for your warmup before embarking on the journey below. 

Work:

For Time

10-20-30-40-50-40-30-20-10

Calorie Ski Erg

Calorie Bike (airbike or bike erg)

Calorie Row

Flow:

At this point, you’ve seen similar ladders to this throughout the course of Escape Velocity. This time we will go up one side of the mountain and then back down the other side. Each set of calories will be completed on all machines before moving on to the next set of calories, as shown below. You should be familiar with lacing at this point, and should be able to choose a pace that can stay consistent for the entirety. Try and track split time for segments on the way up and see if they match on the way down. 

10 calorie Ski

10 calorie Bike

10 calorie row

20 calorie Ski

20 calorie Bike

20 calorie row

30 calorie Ski

30 calorie Bike

30 calorie row

Etc… until you get back to;

10 calorie Ski

10 calorie Bike

10 calorie row

*The set of 50/50/50 you only complete once. That’s the peak.