40 Minute EMOM

Movements will be

15/12 Cal Bike

15 Strict Sit Ups

20 Lunges

Yes….this is a 40 minute workout!

Flow will look like this:

Min 1 = Bike

Min 2 = Strict sit ups

Min 3 = Bike

Min 4 = Lunges.

Repeat for 40 minutes.

In our programming, we are always looking at the “constantly varied” aspect to make sure we are hitting on all phases of training.  We have days where we go light and high rep as well as days where we go heavy with low reps.  Intervals are also used with frequency as a means to build the motor and increase cardio capacity.  Short, medium and long duration WODS are all intermixed within a typical week.  On occasion, we NEED to hit a very long duration workout just as we NEED to go HEAVY with regular frequency.

Here is a great link as to “why” https://www.fitrated.com/resources/importance-of-endurance-training/

If you don’t want to read the whole article, here is a quick summary:

Other types of endurance training last for either moderate or short durations at a high intensity. Also known as interval training, this type of exercise helps build endurance with alternating periods of high-intensity exercise (at or close to your maximum capabilities) for a short period, usually a minute or less, followed by a rest period of less intense exercise.

This type of training has been shown to improve cardiovascular function, and it is beneficial to endurance athletes who are likely to face differing conditions during events. For example, runners may encounter hills during a race and need to adjust their intensity. The primary benefit of interval training is that it takes less time while still offering similar benefits to longer workouts.

Finally, resistance training is another form of endurance training designed to increase strength, power, and stamina. Resistance training focuses on building muscular endurance using your own body weight. Exercises like planks, squats, lunges, pushups, and situps are all effective at building your muscular endurance and can help increase your power during aerobic workouts while reducing the risk of injury. Increasing the number of repetitions and sets you perform during each workout gradually builds your endurance.