ESC : 028 CAPACITY + STRENGTH ENDURANCE
Warm-up:
8min Alt. EMOM
-10x cal Ski
-10x cal Row
+1 cal each round
3 sets
10 Pull-ups
Work:
For Time
500 Calories
Split between 2min Ski Erg & 2min Bike
*Every transition alternate between one max set of unbroken push-ups or one max set of unbroken pull-ups (sub Ring Rows as needed).
Flow:
The basis for this is rooted in our recoverability track in the Capacity Manual. It is set specifically to work on clearing in the strength endurance channel. Set up a distance that requires close to Zone 2 (you could go much faster than this but it would miss training the attribute that you want, which is to come back from a hard effort intra-effort) I’m picking something between 30-45minutes. Pick two machines to split up attaining 500 calories, in between each transition, alternate between one max unbroken set of push-ups and pull-ups, or ring row. Try and keep the sets as consistent as possible while pushing into or close to failure. Use the machine to recover but try and hold as high of a pace as possible. If the sets dramatically tank, it was too fast of a pace. If they are always the same, you didn’t go hard enough.
