042 : 001 Capacity

I hope anyone following the space program is aware of how important “play” is in the program design. The idea is to explore, to explore edges, and to try things, simply to see what happens or how they feel. When I am focused on a goal (like a 10-minute air bike test or a quest for the hyper trophy) I don’t want to totally neglect sessions focused primarily on fun, executing movements under odd conditions, combinations, or high volume. 

Just because it’s fun doesn’t mean it can’t move us towards our goal, it just means that the primary objective is to laugh with your training partners and have an enjoyable hour, even while putting in work. The key for this group was keeping the air bike interval short and intense and playing with a movement typically done under different CV circumstances. 

Pregame

5:00 air bike at ~ 80% race pace 

10 sec sprints, 20 sec easy, 8 rounds (still warming up) 

Work

10 cal air bike sprint

20 dumbbell bench press

30 seconds rest

9 rounds

Then

20x supported bent over rows + 5x tricep extensions

5 rounds each side (alternating) 

Finisher

5:00 wall sit 

Every break do 5x hand-release pushups

Flow

For the weight selection on the main piece, you should be able to execute all 20 bench presses without setting the dumbbells down or resting them on your chest, although resting with arms extended is expected by the end. All the air bike intervals should be roughly the same, we kept it close to 30 seconds each time. 

For the row/tricep piece, the weight should initially seem too light for the row and a little heavy for the extension. All 20+5 reps should be executed without a break, and the time spent doing the other side should be enough rest to keep moving with only moderate grumbling.