Saturday, 2nd December, 2023
VO2 Max, Sprinty, Pain Cave
Warm up/ Tissue prep/ Stability
Do one round if you're in a hurry, up to 3 if you've got the time, don't compromise the main effort to get more stability done
3 mins of gentle cardio, use the same modality you are going to use in the workout:
McGill Sit up 5-30 seconds x 4 hand/ leg combinations
Side plank max duration e/s, scale if needed
Bird dogs x 10
Stability & balance
1. Arabesque – stand on one foot, hinge forward until you run out of hamstrings, return to standing
2. Band resisted ankle inversion and eversion. Attach a band to an immovable object, loop the band around your foot it is pulled out, rotate your foot against the band. Swap foot direction & repeat.
3. Scap push up
4. Squat position calf raises
5. Halos
Main Effort, VO2 max
4 minutes of Zone 5, 4 minutes recovery
The first round is the worst. Keep going!
Find a friend to suffer with.
Small: 1-2 rounds.
Medium 2-3 rounds.
Large 4-5 rounds
XL 6 rounds
If you do fewer than 6 rounds, consider dropping intensity to Zone 2-3 for the remainder of this 48 minute workout if you are not able to do all 6
You can build VO2 Max either by hanging out in Zone 2 for ages, or by going as hard as you can for a few minutes. One increases the number of mitochondria (small organelles responsible for generating power in a cell), the other increases. the output of the mitochondria.
We work on both to increase your VO2 max because your aerobic capacity measured as VO2 Max it is the No1 predictor of all cause mortality and fairly easy to influence.
Photo by Jon Tyson on Unsplash