4 3-minute Rounds
3 DB Squat Cleans
6 Lunge Steps (w/ DBs)
(Rest 1 min. between rds)
End: Minute of Doom (w/ a continuously running clock do 1 rep of each the first minute, 2 reps the second minute, etc for 10 minutes. If you cannot complete the number of reps in the minute, sit out the next minute).
KB Pull Catch Squat
Squat Jump or Tuck Jump
In a complex fashion, that’s fer sher. So first, it’s hard to explain which system is working even when you do something like move your computer mouse…so take this explanation very generally.
1) Blue line (left): Immediate energy stored in muscles (ATP). This would be like a traditional workout. 3 sets of 8 reps…lots of rest. (totally anaerobic, % of energy for a 1 rep max comes from this)
2) Green line (right): Aerobic. Need to use oxygen to make fuel. This would be like what people call “cardio”. (% of energy to run a 5K comes from aerobic)
3) Red line (middle): What is it? High intensity training. This is where you get results.
That’s why weightlifters struggle to workout at CF. And that’s why pure “endurance” folks (ie, runner/bikers) struggle. And that’s why we don’t, anywhere. We can transition effectively through these, our bodies can mobilize fuel for any activity. Take Johnny Ding Dong…he can endurance Mountain Bike with anyone (Green), but the vast portion of his training happens at the gym (Red).
So, stay in the Red!