ENGINE ROOM
Body Heat + Mobility (6-8 min)
200m Run
1:00 Row or Bike
5 Yoga Pushups
10 Alternating Box Step-Ups
1:00 Row or Bike
General and Specific Prep (5-7min)
Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.
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Then perform one mini-primer
200m Run
9/7 Calorie Row
5 Box Jump Overs
9/7 Calorie Bike
Conditioning
Fitness
3 Sets: For Time
300m Run
18/14 Calorie Row
10 Box Step-Overs
18/13 Calorie Echo
300m Run
Performance
3 Sets: For Time
400m Run
25/20 Cal Row
15 BJO
20/15 Cal Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in
Coaching Notes, Strategy, and Goals
Goal: 9-11 minutes per set
Time Cap: 12 minutes per set
Overall Time Cap: 40 minutes
Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold
This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.
RPE: 8.5/10
Key focus areas:
Maintain sustainable pacing on the runs and machines
Keep burpee box jump overs smooth and controlled