OLLIN-DEMO03

Overview:

• Monthly Focus: Ollin Demo Sessions
• Objective: As part of my application to work with Ollin, I’m releasing the demo sessions for July’s training. Your objective is to complete the sessions as written, and then create your own to emulate what you’ve experienced and to “test your understanding.”

Movement Library: YouTube Playlist

Intention:

Aerobic capacity is typically defined by our ability to clear metabolic waste products via oxygen mobilization. This can help build a bridge between an endurance base and output during anaerobic intervals. A classic structure for this is to have a fixed workload (e.g. 500 bike calories), offset with an accumulating interval (e.g. every 2:00 stop and do 2 burpees, add 2 burpees every time you stop biking); then stop the session if you cannot complete the required burpees within 2 minutes.

“Development” sessions are used to progress, overload, and improve the target objective of a training block. These have to be used judiciously to ensure a high performance output, regardless of perceived effort. These are the opposite of “rebound” sessions which decrease “recovery debt.” Depending on one’s focus this may compete with sport-specific skill development in terms of time, energy, and recovery. Off-the-mat development sessions should be reserved for non-fight-camp periods in most cases.

To warm up we’ll pre-fatigue the working joints and then try to drive our blood oxygen down a little with some hypoxic work on the bike.

Today’s work segment is an intermediary between the previous session’s anaerobic capacity and the aerobic capacity structure above. You’ll start with KB clean and presses, rest for the remainder of the minute, bike for 10 calories, rest for the remainder of the minute, CP x 4, bike x 10, CP x 6, etc. until you cannot complete one or the other within the allotted minute.

Remember, we want to target the respiratory system, so the load for the CP should seem very easy at first. On the final set where you get DQ’d by time, finish the set anyway. Lose to the clock, not yourself.

Warm Up:

• 10-9-8-7-6-5-4-3-2-1 each:
  • KB Swing
  • KB Headcutter
• Bike, easy pace x 10 minutes
  • 3:3:3 cadence (in-hold-out) x 2 minutes
  • Every 2:00 stop pedaling, take a deep breath, and hold until you have a strong desire to breathe, exhale, take a few recovery breaths, and begin pedaling again.

Work:

• Alternating EMOM / until failure:
  • Odd Minutes:
    • Double DB Clean and Press x 2
    • Add 2 reps every following set
  • Even Minutes:
    • Bike x 10 calories

Support:

• CARs, 3 x 3 each:
  • Shoulders, hips, spine

Results:

• Austin:
  • Warm Up: 45# swing, 26# headcutter, 45 cal bike
  • Work: 11 rounds (avg. 2 x 18# DBs)
  • NOTE: I weight about 175#, and started way too aggressive with 22.5# DBs and ended with 12#; swapping them on my rests. If I did this again, I would start with the light (12#) weight and probably bump the bike calories up. That pace was chosen because it’s what I can hold for 30-40 minutes.

Identical to: ONWD-2025-019