APH-2025-047
Endurance - Cultivation
Austin Haedicke
184 Words | Read Time: 50 Seconds
2025-02-14 13:42 -0800
Energy System: Endurance
Difficulty: Cultivation
Intention:
Originally this session was set up as an alternating EMOM for 21 minutes. The idea is that the intervals work as a pacer, so rather than burst through the movements (making it an anaerobic capacity session), try to fill the entire minute with the exercise.
This experimentation is what makes this particularly session “cultivation.” It requires some exploration and experimentation.
For myself, I decided to take the work load as written and, because I had cooked myself a little too much on Monday, set the goal of keeping my heart rate under 150 bpm. In other words, true Zone 2.
The same condition applied for the “cool down.”
Warm Up:
3 rounds of:
- Shoulder CARs x 3 / side
- Bear Crawl x 10m
- Lunge + Cossack Squat x 10m
- Lunge + Kick x 10m
Work:
7 rounds (not for time):
- Bike x 15 calories
- Lunge x 30 total
- Push Up x 15 total
Support:
- Walk at mild incline x 5 min
Results:
Austin:
- Work [29:53, 138 bpm avg.], Support [134 bpm avg.]
Resource:
- Ollin BJJ Support, Aerobic 02