ENDURANCE | WEEK 40 | 09/26/2021
**This is one of our favorite Endurance workouts! We have posted it a few times - 04/07/2019, 03/15/2020, 10/28/2020.
Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.
For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.
Use this Endurance Conversion Chart if your choice of equipment is not listed below.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
"Strong Endurance"
Run 400 Meters
When you hit the 400 Meter Mark - Carry a heavy object or pull/push a sled as far as you can for 1 minute.
At the 1 Minute Mark -
Run 400 Meters - (so drop the object run from that spot until you get back to your object)
Then - Carry heavy object or pull/push a sled as far as you can for 1 minute.
Keep repeating this cycle until you have carried/pushed/pulled the object 800 Meters.
Extra Challenge: 1200 Meters
Objects can include:
Sandbag
D-Ball
Dumbbells
Plate
Push/Pull Sled
Whatever
Men: Roughly 50-60# of total weight
Women: Roughly 25-40# of total weight
COACHES NOTES
So the way this works if you were on a track for example. You would leave your object at the start line. At 3-2-1 go you would run 400 meters. When you get back to the object you pick it up and run as FAR as you can with it in 1 min. When 1 min is up - you put it down and run 400 meters again. So let's say I got 75 meters with it in 1 min. I drop it there and circle back around to it. Pick it up again - and go as far as you can in one minute - drop it and loop around. Keep doing this until the OBJECT has traveled the 800 meters (or 1200 meters if you go with the Extra Challenge)
You will need to wear a watch!
You can also do this with like a farmers walk!
If you do not have a way to track your meters for the run and/or object carry, you can do something similar to the Row/Bike version but with 400m Run and 1 minute of step ups!
This is another one Coach Hinshaw made me do a long time ago and it was awful. I basically did it on a 400 meter loop. I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters. - Miranda
Row Version:
7 Rounds
Row 500 meters
1 Min Max Box Step ups holding heavy object
Score is total time! Note your step up reps in the comments.
COACHES NOTES
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.
Bike Version:
7 Rounds
Bike 30 Cal (Men) /22 Calories (Women)
1 Min Max Box Step ups holding heavy object
Score is total time! Note your step up reps in the comments.
COACHES NOTES
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.
For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.
For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!
Timed / No Measured Distance Version:
7 Rounds
2 Min Run
1 Min Heavy Object Run/Carry/Step Ups
Score is total distance if you have a watch or something that you can use to track it!
COACHES NOTES
This version is great if you don't have a measured distance for the 400m Runs or to track the distance of the object carry. It's also great if you have a piece of equipment other than bike/rower that you'd like to use.
If you go with the step ups, they should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells. See Run Version for options for the heavy object carry/run.