Workout 3 Endurance Option - Strength Week 1 of 4
Some things are just not for us to know, like what Scott was doing with his left hand…middle finger, holding something…???
ENDURANCE
Macrocycle: The Adaptive Athlete - Strength Week 1 of 4
*Class workouts are also modified below into At-Home workouts in case you only have a
Pair of Dumbbells/Kettlebells,
Single Dumbbell/Kettlebell, or a
Ruck
0. Recovery Session
Perform in the AM if your workout in the PM or in the PM if you workout in the AM.
1. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:04 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down to Start of Endurance Workout
Prep:
2 Prep Rounds
200m Run
2 Minutes of Dynamic Stretching
2. Endurance
Kipchoge ran a marthon in under 2 hours. How fast is that? Let's see if you can hit the average pace it would take to do that on an interval workout. I included the amount of time that Kipchoge's average pace during his marathon would have taken him for each of the below distances...Spoiler: it's incredible. See how you stack up against his pace.
"The Kipchoge Perspective" - TESTING
For Time
600m - 1:44
2-Minute Rest
500m - 1:27
2-Minute Rest
400m - 1:09
2-Minute Rest
300m - 0:53
2-Minute Rest
200m - 0:35
2-Minute Rest
100m - 0:18
Your Score is +/- the number of seconds you were slower or faster than Kipchoge's pace on each of the intervals.
Timing:
X:14 Start - Use a Stop Watch to Track Your Intervals and Rest
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Wrist Distraction
2 Minutes
3.3
3 Rounds for Quality
6 Alternating Reverse Lunges
30-second Downward-facing Dog Hold
Timing Information Explained:
MovementLink programming is designed to be able to take place in 1 hour group classes. Gym schedules may have classes start at different times 5:30 AM, 6 AM, 8:45 AM, etc. We believe in creating a WOW experience to clients ever time they walk into the gym. On thing we feel like they deserve is to have their classes start and finish on time. We plan our classes to the minute, with some buffer zones, to ensure we finish within the hour and use our time as wisely as possible. The Timing references above are for coaches running classes and for people following along in open gym or at home to make sure their workouts don’t end up taking longer than they need to.
X:10 refers to 10 minutes into class. If the class started at 6:00 AM, X:10 refers to 6:10 AM. If the class starts at 8:45 AM, X:10 refers to 8:55 AM.
In the Advanced Athlete section. You may find a negative time, like X:neg5. For a 6:00 AM class, this would refer to 5:55 AM and for a 8:45 AM class, this would refer to 8:40 AM. Another note on these negative timings, is that they are assuming the athlete is going to warm-up on their own and are designed to tell the athlete the last possible time that they are able to start their bonus work and still join the class for the next section. In this scenario, the athlete completing bonus work will have warmed up on their own and therefore does not need to warm-up again with the class. They simply need to be finished with bonus work before it’s time for the coach to talk and prep for the first section in class.