Every workout is designed to elicit a specific and varied response from our body. Therefore, it is important that each day we appropiately scale our workout so that we elicit that intended response. Failure to
do so will result in suboptimal variety of our training program. How do we know what the intended response is for each workout? Each day we should consider the reps for each exercise, the Rx load for each exercise and the time domain, if posted. Then ask yourself, is this low, moderate or high repetition? Is the Rx load a light, moderate or heavy weight? Finally, is the time domain short, moderate or long? Over the next nine weeks we will discuss each of the 27 possible combinations of criterion discussed above. We will discuss how to determine a proper weight based upon the pace of each workout and we will provide an examples of a workout that falls into each of the categories...
For today lets discuss low repetition and low load workouts, where our variable will is the time domain. Beginning with short workouts such as the "Baseline" (For time: Row 500 meters, 40 Squats, 30 Sit-ups, 20 Push-ups, 10 Pull-ups). The goal for this type of workout is to maintain a frenetic pace; this is 100% effort. All sets should be done unbroken!
Moving on, lets discuss workouts with a moderate time domain such as "Jackie" (For time: Row 1,000 meters, 50 Thrusters 45#, 30 Pull-ups). You should be moving at about 90%. The difficulty of a workout like this is sustained output due to the relatively long consecutive repetitions required. Complete the given number of reps in a few sets as possible. For example 50 Thrusters: 25 x 2, 30 Pull-ups: 10 x 3.
Lastly for today, lets talk about longer (lower repetition) workouts such as a half "Cindy" (As many rounds as possible in 10 minutes: 5 Pull-up, 10 Push-up, 15 Squat). Our pacing is very similar to that of the moderate length, as there is not a lot of difference in varying the time domain between 6 and 10 minutes. However, because this rep scheme is shorter we expect that all sets are done unbroken, allowing for very quick cycling between exercises. With that said, you should know your capabilities and scale these workouts appropriately.
As you will see throughout this series of discussions, what is referred to as a long workout when considering low repetition and low loads is not going to be the same time duration as when we consider high repetition and heavy loads. Similarly, a heavy load will vary depending on the repetitions and time domain and likewise with respect to repetitions and their relationship between load and time domain.
Workout of the Day
High Bar Back Squat
Three rounds for time:
Row 500 meters
21 High Bar Back Squats 135/95