Nxt Gen Cardio Threshold
Nxt Gen Athlete
Functional Fitness, General FitnessI created Nxt Gen Cardio leveraging what I've learned and am learning in my own training.
You should expect amazing programming, education, and coaching that helps you reach and exceed your fitness goals.
In each training block, you'll build an engine that will serve as the foundation of your fitness. Whether you're competing, or simply pushing yourself past what was previouslyh possible, you're in the right place.
You'll get 4 days a week of progressive overload.
We'll leverage the Echo Bike, Concept 2 Rowers, and Ski Erg Machines.
There will be running progressions, light load barbell cycling, and bodyweight movements.
You'll aslso need access to light/moderate KBs/Dbs.
Each session will ask for 75-90 minutes of your time.
We will run each session like this:
1)Warm-up or task specific activations
2)Main Workout (1 or 2 pieces)
3)Cool Down
If you want to...
Dominate all things in the cardio vascular domain in the functional fitness space... Build a better engine for workouts with longer aerobic time domains (5-20 minutes)... Deliver bigger and more efficient “burst” in short-time domain workouts. (1-5 mins) Leverage Power Output and maximum threshold with more body weight and machine-style movements Have absolute confidence in your ability to pace for yourself as an athlete.
YOU'RE IN THE RIGHT PLACE
Lets get working, and I'll see you in the app!
Task Specific Warmup
A
3 sets: 10 high box step ups + Slow Eccentric (3 seconds down) 10 fast up downs (half burpee) 15 side leg swings (per side) :15 second assault bike sprint *move through at warmup pace with little to no rest between movements! *Increase bike intensity each round
B
Tabata Hang Power Snatch
8 x MAX
C
Tabata Hang Power Clean+Jerk
8 x MAX
Metcon
D
30-20-10: Burpee to target (12 in above reach) Kettlebell swings (53/35) *rest 3 mins 15-10-5 Kettlebell swings (70/53) Burpee to bar (12 in above reach) NOTES- Record the total time to complete both sections (include your 3-minute rest time in your score). Swings are American (overhead) Push threshold @90% on first piece then 100% on second piece
Task Specific Warm-Up
A
3 sets of: 100 foot bear crawl 20 slow calf raises 100 foot karaoke (each way) 10 Open Hip Gates 10 Close Hip Gates *goal is to get activated for running: Hamstrings, hips, calfs, thoracic
B
Run
3 x 1600
Core/Leg Burner
C
:90 plank (weight on back RX+) :90 wall sit (Kb in goblet Rx+) *Rest 1 min between sets X 3 sets *1:30 minutes is a long time to work here, don't feel bad if you have to scale it down to make this a 8 RPE, would rather have this be unweighted and achieve the time prescribed! *if you
Task Specific Warm-Up
A
15 min Clock at Light Pace: 10 Wall Balls 20/14 10 DB snatches 50/35 50ft bear crawl 50ft crab walk 50ft Samson Lunge *Breathe between implements and don't treat this like an AMRAP, simply practice good movement proficiency at each station!
Cyclical Aerobic Machine Work
B
2 sets: 1:00 fast pace row 2:00 recovery pace ski 1:00 fast pace bike (assault or bike-erg) *Rest 2 min after each set Straight into… 2 sets: 1:00 fast pace ski 2:00 recovery pace bike 1:00 fast pace row *Rest 2 min after each set Straight into… 2 sets: 1:00 fast pace bike 2:00 recovery pace row 1:00 fast pace ski *Rest 2 min after each set Total workout time: 34 min
C1
Jumping Lunges
8 x 20
C2
Sled Sprint
8 x 15
Task-Specific Warm up
A
3 sets: 8 single arm kb deadlifts+ 8 single arm kb hang cleans+ 8 single arm kb shoulder to oh + :30 OH Hold (complete all on one arm then switch) 60s Assault Bike 30s Barbell Grip Smash(per side) *use a Kb that's a warmup weight and allows this to me a FLOW! If no KB access use a DB(:
Recovery Under Tension Work
B
10 sets: 90 seconds ECHO BIKE at a moderate/fast pace (Zone 3-4 Pace) ---Right into--- 90 seconds recovery cycling through these positions: -Pull up Bar Hang -Handstand Hold on Wall -Double KB Farmers Hold (53s/35s) -Double KB Front rack Hold (53s/35s) -Double KB Overhead Hold (53s/35s) NOTES *complete each position twice throughout the 10 sets, use HR monitor if avalible **No rest between sets ***intent here is to breathe effectively in these positions and be ready to go the following round of biking ****No need to work the entire :90 for the "recovery" movements, the goal is to hold good positions for a 7 RPE time frame without blowing up too much for the next bike!
C
Odd Object Run (Sandbag, D-Ball, Ruck-Sack, Vest)
1 x 1 @ 25 %
When you join a team you’re getting more than programming, you’re joining an online community.
Nxt Gen Cardio Threshold
Nxt Gen Cardio Threshold
Nxt Gen Cardio Threshold
