GROUP WARMUP
2 sets -
1:00 on any machine
10 lunges to : 10 lizard stretch
:10 gastroc and soleus stretch (each side)
:20 frog stretch
PARTNER AEROBIC TRAINIING
In 6 minutes: Max calorie Bike-erg
2:00 rest
In 6 minutes: Max calorie Row
2:00 rest
In 6 minutes: Max calorie Ski-erg
2:00 rest
In 6 minutes: Max calorie Air-run
*partners can start on any machine; one person works at a time; split any way
MIDLINE
2 sets -
100 meter sandbag carry
1:00 superman hold
1:00 hollow hold
MOBILITY
3:00 saddle stretch
HAPPY BIRTHDAY TO JASON ODOM!
The Rationale Behind Partner Workouts
Our partner workouts are a sneaky way to say "interval training." You go hard, you rest and get some recovery and you go hard again. What happens is an adaptation: you are able to work at the threshold better. Your 90% effort eventually goes from 400 watts on the air bike to 500; your row capacity at 90% increases from 1200 cals/hour to 1350, and so on. Also, your system gets acclimated to recovering more efficiently.
If you decide to do the partner workout solo, you should still perform it with a work: rest ratio. If you don't, you end up doing steady-state cardio and don't get the benefit of the adaptations we are trying to create. In this instance, longer isn't better.
So, grab a partner (and you usually push a little harder with one) and dive in!
