2022 - 07 - 22

Energy System: Anaerobic Capacity

Difficulty: Team

Intention:

Multiple energy systems are attacked here, which is typically characteristic of anaerobic capacity. There are three segments that have to be completed for time, with each team of 2. The idea is that one person “gets” to move and chew off part of a shared goal (total reps) while the other person suffers “impaired recovery” via a static position.

Predictably we found that the heavier player was typically more efficient at moving another object while the lighter player was more efficient at supporting / moving their own mass.

Warm Up:

Discuss strategy.

Work:

For Total Time:

• Part 1:

  • Goal: Bike x 100 calories

  • P1: works on bike

  • P2: wall sit

    • If P2 touches the wall, breaks 90’, or otherwise comes off the wall, the players must switch roles.
    • Repeat the process.

• Part 2:

  • Goal: Step-Up-And-Over (20” box) x 100

  • P1: Start stepping

  • P2: Bear-Hug Sandbag (100#)

    • If P2 drops the bag below their hips, moves it to their shoulders, or drops it, the players must switch roles.
    • Repeat the process.

• Part 3:

  • Goal: Sandbag-Over-Shoulder (100#) x 100

  • P1: Start lifting

  • P2: Plank

    • If P2’s knees, elbows, chest, or stomach touch the floor players must switch roles.
    • Repeat the process.

Results:

• Austin + Kyle: 25:10