This is the third week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements.  We're contrasting heavy pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up!

In part 2, We're targeting a VERY fast pace in this all cardio workout. Choose calories/distances that take no more than 1:30 each to complete per station, ideally aiming for around 1:00. It is better to do less and keep the pace high than to do the prescribed calories/distances and miss the stimulus. When in doubt, shorter and faster is better!  This is an anaerobic capacity workout, which means we are aiming to stress the body with near maximal efforts. Hard efforts like this improve metabolic function, lead to a stronger cardiovascular system, improved performance, and better resilience to stressful environments.

Score: Slowest Round

Intended Intensity: RPE 9-10

Fitness Attribute Improved: Anaerobic Capacity

Target Score: 2-4 Minutes 

Choose distances that take about 1:00 each time. 

Scapular Engagement

Emphasize scapular retraction and depression before initiating the pull-up. Athletes should engage their shoulder blades by pulling them down and back.

Your strategy should be to work at a near maximal effort from the beginning of each interval. It will likely feel like a maximal effort to maintain this pace by the end of your intervals. 

I would prefer you to start hard and fall off on each interval, than to start too easy and be able to pick your pace up at the end of each interval. 

Decrease Distances
1:00 Max Effort at Each Station
20/16 Calorie Ski
20/16 Calorie Bike Erg
20 Shuttle Runs (1 rep = 10m)
20 Burpees

If you do not have enough machines for everyone in class, start a second group about 3:00 behind the first so that flow of the workout can remain the same.