OLN : 005 Dumpster Fire Friday
I have been saving this and playing with versions of it on my own as a potential test for the capacity manual. Every time I have done a variation of it, it has led me to some sort of profound realization regarding the inexplicable nature of capacity work. This piece is interesting as the only way to improve performance during it, is to focus your attention on the task at hand. It really highlights the importance of an internal conversation, especially if you are pushing a pace that gets this wrapped in less than 40-min. In order to achieve the goal, you need to get ahead of the continual increase in respiratory stress, and also learn to recover from it once you are far enough in. It is one long grinding effort punctuated by intermittent spikes in effort, that get more and more difficult as the test goes on. As you fatigue, the work gets more demanding and more complex. Obviously, I don’t want to spoil the capacity manual’s big reveal but let’s just say this session embodies what we are trying to teach people about the use of capacity training. Enjoy.
For time:
500x Assault Bike calories
Min 0-10 Every 2min do 5x burpees
Min 11-20 Every 2min do 5x burpee box jump @ 20”
Min 21-30 Every 2min do 5x burpee box jump @ 24”
Min 31 to completion Every 2min do 5x burpee box jump @ 30”
Flow:
Start a timer.
Begin biking
When the clock says “2:00” stop biking and immediately perform 5x Burpees
Once finished with the 5x Burpees, continue biking, picking up where you left off.
Repeat this through the 10th minute, performing 5x Burpees every 2 minutes.
Continue biking, always picking up where you left off.
When the clock says “12:00” stop biking and perform 5x Burpee Box Jumps onto a 20-inch box.
Continue biking picking up where you left off.
Repeat this through the 20th minute, performing 5x Burpee Box Jumps onto a 20-inch box every 2 minutes.
Continue Biking
When the clock says “22:00” Stop biking and perform 5x Burpee Box Jumps onto a 24-inch box.
Continue biking picking up where you left off.
Repeat this through the 30th Minute, performing 5x Burpee Box Jumps onto a 24-inch box every 2 minutes.
Continue Biking
When the clock says “32:00” Stop biking and perform 5x Burpee Box Jumps onto a 30-inch box.
Continue biking picking up where you left off.
Repeat this until you have accumulated 500 calories in total, performing 5x Burpee Box Jumps onto a 30-inch box every 2 minutes.
If at any point you cannot complete the Burpees within the 2-minute window your session is over.
Your session ends when you have accumulated 500 calories throughout the entire session.
