Warm Up
About 5 minutes.
1) Easy bike, row, or brisk walk — 4 minutes. Easy effort.
How: Start slow.
1) Easy bike, row, or brisk walk — 4 minutes. Easy effort.
How: Start slow.
Strength
1) Hard repeats — 15 seconds hard, 45 seconds easy, repeat 12 times. Hard effort.
How: Use a bike or a rower. Push the hard parts. Recover fully on the easy parts.
2) Easy spin — 5 minutes. Easy effort.
How: Let your breathing settle. Do not sprint.
3) Bird Dog — 6 slow reps each side. Easy effort.
How: On hands and knees, reach one arm forward and the other leg back. Pause, then switch. Keep your hips still.
How: Use a bike or a rower. Push the hard parts. Recover fully on the easy parts.
2) Easy spin — 5 minutes. Easy effort.
How: Let your breathing settle. Do not sprint.
3) Bird Dog — 6 slow reps each side. Easy effort.
How: On hands and knees, reach one arm forward and the other leg back. Pause, then switch. Keep your hips still.
Skill
Today's focus: smooth breathing on the easy parts, and tall posture when it gets fast.
Cool Down
1) Easy walk — 2 minutes. Easy effort.
How: Shake out your legs and let your heart rate come down.
How: Shake out your legs and let your heart rate come down.
Notes
Today: Engine day. About 36 minutes.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
No heavy squats or deadlifts today. Save your legs for Monday. Sunday is a full day off.
No bike or rower: do the hard parts as uphill walks or stair climbs, and the easy parts as flat walks.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
No heavy squats or deadlifts today. Save your legs for Monday. Sunday is a full day off.
No bike or rower: do the hard parts as uphill walks or stair climbs, and the easy parts as flat walks.