AEROBIC ENDURANCE VOLUME 2
Dark Horse Athlete
Endurance, Functional Fitness, General Fitness, Strength & Conditioning, Miscellaneous, Functional TrainingThis is a 3-day a week supplementary program, this is meant to be added onto your current training program, or can be used as a stand-alone training program. The goal of this program is to build a solid Aerobic endurance and aerobic power base. This program differs form volume one in a few way. First, we added a mixed modal day (think CrossFit style metcon) to create a more diversified and robust aerobic engine. Second, we focus on slightly different time domains along the aerobic spectrum. This program has the versatility to accommodate the need of a wider range of athletes. Not only is it good for any endurance athlete who likes to switch things up, but this will serve the CrossFit population as well. We also highly recommend this program for our military and first responder athletes.
A
Row Erg (Technique)
2000, 500, 500, 500, 500
Circuit
B
COOL DOWN 3 ROUNDS 200m run very easy pancake stretch (hold for 10 deep breaths ) Samson stretch (hold for 10 deep breaths each side) -Into- 1 round 5 min box breathing
A
Assault Bike
1 x 10:00
Circuit
B
5 min easy walk -Into- 2-3 rounds hip flow mobility -Into- 5 minutes box breathing
Circuit
A
A.) 18 Minute AMRAP RX (36 REPS PER ROUND, TRACK TOTAL REPS) 15 Box jump STEP DOWN 24/20” 12 Push press 115/75# 9 toes to bar OR B.) 18 Minute AMRAP SCALED (36 REPS PER ROUND) 15 Box jump STEP DOWN 24/20” (or what you are comfortable with) 12 Push press 95/65# 9 ab mat sit ups *when you re-test at the end of the cycle be sure to do that same one so you can gauge accurate improvement.
B
4 way band stretch
1 x 1:00
C
Box Breathing
1 x 5:00
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.
Improve your engine through professionally designed and scientifically proven methods. The only Question that remains, are you ready to put in the work?
Get AEROBIC ENDURANCE VOLUME 2
Brittany Jones
CrossFit Athlete
Verified Athlete"I've always been strong in my power and olympic lifts, but always fell behind in the METCON focused Events. That has changed since training with Coach Justin. Not only did I maintain my strength, but I got significantly better endurance."
