Tuesday April 14th

General Prep
400m Run
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1:00 Row
1:00 Echo
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2 Sets
10 Perfect air squats-
Remember your points of performance
1. Neutral Spine (brace)
2. Weight in heels, feet shoulder width apart
3. Line actions (initiate the movement by sending hips down and back)
4. Knees track over the toes
5. Full range of motion (squat below parallel, chest up, hands dont hit the ground, stand all the way up at the top, ankles knees hips fully extended at top, shoulder, hips knees should all be
in a straight line when looking from the side.
The air squatt is the foundation of all squats.

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5 Inchworm to Extended Plank
10/10 Single Leg Glute Bridge
:15 Wall Lean March
3/3 Wall Lean Sprint Switch
Specific Prep
2 Sets
9/7 Calorie Row
9/7 Calorie Echo
10/10m A-Skips + B-Skips Click for demo 10/10m A-Skips + B-Skips
10/10m High Knees + Butt Kicks
25-50m Stride / Speed Acceleration

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"Sandman"

Every 5:00 x 6 Sets
16/13 Calorie Row
15/11 Calorie Echo Bike
400m Run
Score = Sum Total Time

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Level 2
Every 5:00 x 6 Sets
15/12 Calorie Row
12/9 Calorie Echo Bike
400m Run

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Level 1
Every 5:00 x 5 Sets
12/9 Calorie Row
10/7 Calorie Echo Bike
200m Run or 2:00 Easy Run

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Masters 55+
Every 5:00 x 5 Sets
15/12 Calorie Row
12/9 Calorie Echo Bike
300m Run
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Goal: 3:30-4:15/set

Primary Objective: Maintain consistent splits across all six sets. The last set should look like the first set, that is the standard we are looking to keep.
Secondary Objective: Learn your machines. This workout is as much about pacing intelligence as it is fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, their RPM range on the Echo Bike, and their 400m split at threshold effort. That data has value beyond today.

RPE: 8-8.5/10

Workout Strategy
Row -- Drive hard with the legs, keep the stroke rate honest. Do not sprint off the start. Get up to pace in 2-3 strokes and lock it in. You need to get off the rower with something left.
Echo Bike -- This is the make or break moment of each set. The legs are already loaded from the row. Keep RPM controlled and consistent. Avoid the temptation to sprint through the cals quickly; it will cost you on the run.
400m Run -- This should feel hard but controlled. You are not sprinting, the target is to run at threshold. Think 85-90% of your all-out 400m effort. If you are walking any portion of the run, something earlier in the set was too fast.
Rest -- Whatever is left in the 5:00 window is your rest. At the intended pace, athletes should see roughly 45-90 seconds of rest at the level 3 prescription and 30-60 seconds at the Competitor level. If rest is consistently under 30 seconds, back off the earlier machines. If rest is consistently over 2:00, push the pace.

Movement Modifications / Adjustments
Row -- Sub Ski Erg at the same calorie target.
Echo Bike -- Sub Bike Erg at 18/14 for Echo . Sub Ski Erg at same calorie target as prescribed Echo Bike cals if athletes used the Row, but don't have the bike available.
400m Run -- Sub 500m Row or Ski Erg. Sub 1000m Bike Erg. For athletes avoiding impact, keep them on machines for this portion as well and string all three machine pieces together.

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