Day 4 - "Grunt Work".
1. Deadlift. Building to a moderately heavy single at the end of three waves of ascending weights. Following, a single set of 10 reps.
2. Conditioning. All legs and lungs today in "Tri Sprints".
3. Body Armor. Building strength and resilience through accessory movements.
At a very low intensity, two rounds:
:45s Assault Bike
:45s x 10m Shuttles
After each round, complete:
5 Russian Baby Makers
7 Pausing Glute Bridges
Metcon (7 Rounds for weight)
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 70%
Set #2 - 1 Deadlift @ 77%
Set #3 - 3 Deadlifts @ 70%
Set #4 - 1 Deadlift @ 82%
Set #5 - 3 Deadlifts @ 70%
Set #6 - 1 Deadlift @ 87%
Rest as needed, followed by...
Set #7 - 10 Reps @ 65%
Record all seven sets, in order.
Tri-Sprints (3 Rounds for time)
30/20 Calorie Row
30/20 Calorie Bike
30 x 10m Shuttles
3:00 rest between sets.
Task-based intervals today, with a fixed rest between rounds. For scoring, let's record all three times of completion, and the system will compute the sum total work time for us. This is better for us than tracking purely the number on the clock upon finishing, as it places in the system the specific round times.
Pacing wise, we naturally can lean into these intervals with intensity. What is highly beneficial is to move in with a rough goal in mind on where to be on the row and bike. Moving in with the intention "to go hard", often ends with a slowing when we need to. If if we need to slow, that by definition is when we have mis-paced. Although this plan may change dramatically (as the old axom goes, "no plan survives contact"), having a plan is a beacon we can track towards.
500m Split… Calories/Hour
1:20 … 2650
1:30 … 1952
1:40 … 1505
1:50 … 1205
2:00 … 997
The above list is purely give us a perspective on the translation between rowing for meters, versus calories. For this workout, we want to be in the general area of about 1-5s faster than out 2K race pace. As an example, an athlete rows a 7:00 2K effort (1:45 per 500m), a good starting point is to aim for a 1500 cal/hour row. This is an aggressive pace, but an absolutely manageable one that allows us to come off the row and move towards the bike quickly. The bike can constitute about ~40% of our effort in each round, worth slightly more than the row and run given the effort it takes to accumulate a calorie (versus the row).
Without moving into too much detail on the above numbers, as it is a lot to look at, there's a trend I wanted to write to you on that is seen in these numbers.
The difference between RPM's 60 and 61, wattage wise, is 14.
Looking deeper on the list, the difference between RPM's 74 and 75 is 19.
Although a small looking difference on paper, it speaks to how the the single increase of a revolution per minute can be a large difference maker over time. Let's capture that today in our workout, aiming for a slightly more aggressive pace on the bike than we normally would. Let's train ourselves to operate at a slightly faster pace than we're comfortable pushing in intervals.
Purely as a broad brushstoke on where to start, highly fit and strong males on the bike are looking to be in the 70-75+ RPM range. Highly fit and strong females on the bike are looking to be in the 60-65%+ RPM range.
Lastly, our shuttle sprints are separated by two cones or markers. Athletes do not need to touch the ground with their hands beyond the "line", but a foot does.
Metcon (AMRAP - Rounds)
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.
Athletes are free to build on the weighted movements between rounds.
With a slight bend in our knees throughout, our focus is to bring the bar as close to the ground as we can by hinging forward at the waist, without actually touching the ground. The Romanian Deadlift removes the elastic touch off the ground, forcing us to control the negative each repetition. Weights are on the lighter side with this movement. A good starting place on our first set can be around 35% of our estimated 1RM Deadlift.
Front Rack Kettlebell Carry
Let's challenge ourselves here with the loading, but each distance is intended to be completed unbroken… with sound positioning. Here we have the chance to refine our midline mechanics. Under load and movement tends to change things for us. Focus on the midline and maintaining the best positioning we can possible fight for, so that we can take that back to the barbell for usable, translatable training. This is "grunt work", but we never do grunt work without a purpose.