APH-2025-061

Intention:

This session was also set up as intervals, but I wanted to challenge myself to string the whole thing together at a consistent pace.

The “cultivating” part here is the load of the swing. If it’s too light, it’s too easy to crank out a high number of reps and it screws up the tempo and balance with the bike (or other movement).

On the other hand, if it’s too heavy, the tempo will be slower and more rhythmic, but will also run your HR through the roof.

Admittedly, I was a bit heavy here, but it was a good less to watch and learn with the aid of a live Morpheus monitor.

Warm Up:

EMOM / 6 minutes:

• Max breath hold while walking on treadmill.

  • recover in the remaining time before the next minute starts.

Work:

15-30-45-30 each:

• Assault Bike Calories
• KB Swing (70#)

Support:

5 minutes:

• Suitcase Carry (35#, switch hands as needed)

Results:

• Austin: 146 bpm avg.

Resource:

• Ollin BJJ Support, Aerobic Session 10