Stephan Contratti

45min with 9 exercises

We still try to reach GA1 pulse level with a continuous nose breathing

Despite the fact that endurance more or less should be a monostructual exercise training, we today make a 1 round (9 excercises a 5min) structured training.

Why normaly a monostructual training is better for endurance?

• less stress, no changes between exercises
• a much higher chance to find your confort level (pulse rate) for the amount of time your training should go
• less complexity in getting by with different movements and requieremts (one movement)
• no stress at the end of each intervall (crossfit habit) to finish the task

Advantace of this training

• less mental strength needed to focus (what you also should train) because the excercises changes
• mind, body and so heart rate get stressed by changes and intervalls
• you are more or less maybe at a GA1 level of endurance if you are more experienced otherwise you more or less train your adaptability and mostly a higher level of endurance (GA2, EB)

Training:

• Short and more intense warm up, with 5min / 10 exercises to activate and mobilize your body.

• short intruduction of all exercises in the training, and main focus in technique and paceing of each

Workout (45min a 5min)

• sledpush (only empty sled)
• row
• sledpull (with sling, and low weight)
• ski
• 20 single unders + 14 lunges alternating
• burpees
• KB Deadlift and box step over (easy weight)
• farmers carry
• airbike