Threshold Mix: 11.01.31

From a 2003 study by Winnet et al, the threshold amount of training for effecting fitness in an unfit population looks something like this:

Cardiovascular Fitness Threshold Training:

1. 4 minutes of warmup

2. 3 minutes of cardio exercise at high intensity (70 to 80% max heart rate)

3. 3 minute cool-down

Strength Training: Six sets of resistance training exercises.

Two cardio fitness and two strength training exercise sessions per week for 12 weeks were sufficient to elicit fitness gains in the unfit groups: 13.4% increase in aerobic capacity and 34% strength increases.

Since you are not "unfit" - we'll modify it a bit, but still use it on Threshold Mix days with a 4 minute moderate effort, 3 minute heavy effort, 3 minute easy effort run followed by 6 exercises, in "chipper" workout format.

Here is today's workout.

Treadmill: 4 minute easy warmup run, 3 min max effort, 3 minute cooldown. Record your total ground covered in the 3 minute max effort.

Chipper: Finish all sets in the following sets of exercises (in partnered pairs) with the same weight on the bar

6 Push Press/Cleans

12 Power Cleans

18 Squats

24 Deadlifts

24 Pullups

24 Knees to Elbows

Caveat: Your weight for the first 4 exercises is the same (bar is loaded once). Rest when you finish your deadlifts to let your partner finish the lifts with the bar. Make your reps consecutive: do not stop or let go of the bar during the set, although you can "catch your breath" between each set when you have finished all the assigned reps. Consecutive means consecutive - estimate the weight appropriately.

Post your 3 minute max run distance, your bar weight, and whether you were able to do the pullups and KTEs consecutively or in how many sets. Post any modifications and scaling as well.

Link to the abstract on the study by clicking here.