ESC : 019 Capacity + Intervals

Warm-up:

30-second machine 

30-second rest

x 8 minutes

*Build in pace as you go but not to a max effort.

*Ideally, you’ll use the same machine as you use for the workout

+

8min EMOM (Every Minute On the Minute)

5x Burpee Box Jumps 24/20”

Work:

Every 6min for 30min (5 sets)

12x DB Box Step-ups to 20” 50/35lbs per hand

6x DB Burpee Deadlift 50/35lbs per hand

:90 Hard Effort on a Machine

*rest for the remaining time within the 6-minute window

*intention is to get faster each set

Flow:

You will complete the prescribed work within a 6-minute window, resting the remaining six minutes before beginning the next set. Complete 12 total dumbbell box step-ups to 20”, then move on to the dumbbell burpees for 6 repetitions. After the dumbbell movements are finished, you will begin your :90 machine effort. You can use any machine or run if needed paying attention to total calories or meters for metrics. Each set should get slightly faster in pace (time to completion), which generally means going harder on the machine. Don’t get sloppy on the weighted movements; focus on movement quality while going through them. Many players get overwhelmed by the pressure of a timer, but it is especially worth noting that training is not the real thing, it is meant to prepare you for the real thing—whatever that might mean to you individually. Use these hard efforts to stay mindful and not just focus on the time.