Best At Training Conditioning - 2025-3-14

4Rounds
1 min each station 
Push Press 
Calories Row 
Thrusters 
Assault Bike
Air Squat
​Punches Aqua Bag
Rest

COACH'S TIPS:

• Pacing & Heart Rate: Stay in Zone 4-5 on the rower, assault bike, and punches—sustained effort without redlining. Use the rest period wisely to bring your heart rate back down. Try deep belly breathing—inhale slowly through your nose, let your stomach expand, then exhale fully through your mouth. This helps reset your system so you’re ready to hit the next round hard.
• Push Press & Thrusters:
  • If the weight is heavy, stay explosive—tight core, strong leg drive, and controlled breathing.
  • If it's light, cycle fast, focusing on bar speed and endurance.
  • Breathe in at the top, out as you press to stay efficient.
• Calories Row & Assault Bike:
  • Row Stroke Rate: Aim for 28-32 SPM—too slow and you lose momentum, too fast and you waste energy. Match your breath with each pull for consistency.
  • Assault Bike: Push hard in the first 20 seconds, then settle into a strong, sustainable pace. Use rhythmic breathing to keep control.
• Air Squats: Depth matters. Below parallel builds full-range strength, but if you have knee pain, adjust stance width or reduce depth slightly while maintaining control.
  • Breathe in on the way down, out as you stand to stay steady.
• Punches on Aqua Bag: The sensor only registers clean, hard punches—find the balance between power and pace. Hit with enough force to track but not so hard that you burn out too quickly.
  • Keep breathing short and sharp--exhale with each punch to maintain speed and endurance.
• Transitions Matter: Keep them fast and fluid. Don’t waste time between stations—move with intent so every second counts.

Do you know your heart rate zones? Do you know where your VO2 max stands? Sign up for a one-time VO2 Max Test on April 5 and get the data you need to optimize your training. VO2 Max TestRegister!