Tuesday, 2nd Jan 2024
All at Zone 2 pace, don’t go too fast. This is not a sprint.
Cardio, Hinge, Horizontal push, Vertical pull, Loaded Carry
1 Round is:
40 KBS, Run 400m,
20 Push ups, Run 200m,
10 Pull-ups, Run 100m,
50m e/s suitcase walk, 50m e/s waiter’s carry
Scaling volume:
S: 1 round
M: 2 rounds
L: 4 rounds
XL: 6 rounds
Scaling weight, intensity, difficulty:
KBS: Swing to eye height
Scaling, go as heavy as you can, so you only have to break the 40 reps into 2 sets
Push ups: Think of this as a plank made more difficult by adding the press
S: Raise hands onto a box or furniture, keep your body straight, lower chest to the object
M: Hands and feet on the floor, Lower chest to floor, drop your knees on the floor, then push up on your knees, once up, raise your knees back up and repeat.
L: Full push ups, chest to floor, fully locked out arms at the top
XL: Hand release push ups
Pull ups: Easy to hard
S: Bar in rack, feet on floor or use a large rubber band or use an assisted pull up machine
M: Bar in rack, feet on a raised platform (plates/ bench etc.)
L: Full pull ups
XL: Weighted pull ups
Suitcase walk & waiter’s carry: Go as heavy as you can, probably twice the weight on the suitcase as on the waiter’s
Why this workout: Zone 2 builds aerobic capacity and a healthy athletic heart. All the movements are functional meaning the capacity built will translate into being better at life. In addition to the runs, we have a push, a pull a hinge movement and two loaded carries. Loaded carries are particularly good for your grip, which is a predictor of all cause mortality and for maintaining your bone mineral density making your bones stronger.
Photo by Ivan Pergasi via UpSplash