039 : 021 FYF

What is novel is adaptable. Whether that is in the duration or the intensity, something must be different in order for you to become different. With the excessive amount of gym volume we have been doing, this short piece really started to highlight the benefits of doing aerobic work. There is just no replacement for volume. Without any other intensity, you could see the majority of us that have been putting in the volume recovery faster and going harder than we have in quite some time.

Work

In teams of three, working in 3 min on 1min off pattern

300 calorie Ski erg

Each round must be cashed in with the following before teams can work away at the calories

15x Body over box @ 48”

15x Ball over box @ 60/80lbs

90-sec plank

Flow

Each team will start each 3-minute interval with the previously listed work. This can get broken up however the team chooses, but it must get done within the 3 minutes for the calories to count towards the score. The body and ball over box may be combined, and one player may start on the ski so long as the other required work is finished. no work can be done during the 1 min of rest. The session is complete when the team achieves 300 calories.

Results:

Trevor, Erin, TMB: 16’42”

Kegan, Devon, Peepers: 16’48”