Lactate Threshold
*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up
60-120 sec bike
10 leg swings/leg
3x push-up > down dog / Spiderman > pigeon
5 BB deads
5 BB sumo dead high pulls
5 light deads
-3 min prep-
SOD
In 10 minutes, build up to and hold for 4 sets of 5 Deadlifts at WOD weight
2 min strip BB & return to board
WOD Review: 5 min
-3 min prep-
WOD
For total time: (using only 1 BB)
3 Rounds of:
20/16 Cal bike (50+ 18/14)
15 SDHP (95/65) (50+ 65/45)
Then…
1 round of:
20 Deadlifts (275/205) (50+ 205/150) (60+ 185/130)
Then…
3 Rounds of:
20/16 Cal row (50+ 18/14)
15 Plate sit-ups (25/15) (50+ 15/10)
*If not enough bikes / some can begin with the 2nd set of exercises
