• Teaching Temporary & Class Overview
Right this moment is a sustained cardio threshold effort that blends operating, rowing, and high-volume air squats to check leg endurance and pacing self-discipline. We’ll open with mobility and lightweight cardio prep to loosen the hips, quads, and adductors earlier than transferring right into a primer that brings the run–squat–row sequence as much as working tempo. The exercise, “Billy’s Massive Day”, is 5 units for time, every pairing a 400m run, 30 air squats, and a 400/350m row with a 1:00 relaxation between. Athletes ought to intention to maintain the primary spherical as their slowest, steadily constructing effort every set to complete sturdy—damaging splitting the exercise if potential. Runs and rows ought to sit round 5k pacing, with air squats easy and unbroken. Encourage athletes to remain tall, breathe by way of every squat, and transition shortly between stations. This can be a grind, so pacing management early will repay within the closing two units. Our non-obligatory accent work will goal core and posterior chain holds to bolster midline endurance and trunk stability after the high-leg quantity.
metcon: “Billy’s Massive Day”
5 rounds, every spherical for time, of:
Run, 400 m
30 Air Squats
Row, 400/350 m
Relaxation 1 min between every spherical.
Time Area: 4:00-5:00 Per Set / 25:00-30:00
Complete Time Cap: 35:00
Equipment:
3 rounds for high quality of:
Prolonged GHD Supine Maintain, 20 secs
Weighted Plank, decide load, 1 min
