Well 16.1 is here and hopefully you're reading this blog because you just want to reaffirm what you already know. There's not a lot to be discussed as far as strategy for a workout as simple as this one. However here's a couple different points that I think are worth noting even if they're just affirmation of what you already know. Also, Joe has created a movement video at the bottom to help give you some pointers for your chest to bar pull-ups and also for some mobility work to help your overhead stability during the lunges. Here's a couple thoughts, take a look:
1- Hydrate, Hydrate, Hydrate! I know that is redundant and I know that is probably something you all do really well already but in a workout as long as this one, hydration cannot be over emphasized. Dehydration mid-workout will decrease cardiac output, stroke volume, and ultimately decrease blood flow to your muscles. This cannot be over emphasized even if it sounds simple. Drink a ton of water leading into this one.
2-Hopefully by this point we have trained your body to break down and use fat as a fuel source for aerobic work. With that in mind it is it central that you eat some fats prior to this workout (prior meaning more than 3 to 4 hours before) alongside your protein and carbohydrates. If you have done your job right and you've increased your aerobic threshold to handle a workout in this time domain, then you've taught your body to break down fat for fuel. This will be a necessary piece for a workout at such a low intensity yet maintenance of continual effort.
3- Do not let your excitement get the best of you. It's going to be extremely easy to come out of the gate really really fast. Especially since this is the first workout and if you're doing the work out in a high energy environment then it will be extremely tempting to start your lunges too fast. Be cautious of your intensity. You should complete all but 90 seconds of this workout at a pace just above conversational. Push the line just enough that you are working harder than a slow jog but do not push it hard enough that you start to create lactic acid that cannot be flushed from your system. You must make this work out aerobic from the start until the last 90 seconds. Moving at too high an intensity rate too early will create lactic acid and acidosis that will cripple your ability to maintain any sort of consistency in these movements.
4- The last 90 seconds is your time to push the gas pedal. Even in those last 90 seconds be cautious. In 90 seconds you will have the ability and psychological wherewithal to push into a higher intensity level and in still manage some of the lactic effect that comes with higher intensity. However, maintain your precision of movement! Don't let the chest to bar movement fall apart and don't let the lunges get sloppy. You still want to move it efficiency even if it is at a faster rate of speed.
5- Don't let your burpee's get too sloppy. The last thing you need is a Burpee that is slow and yet still creates a ripple effect into your lunges. I could see many athletes jumping over the bar falling into a burpee and then stepping up to jump back over the bar. Doing a slow step up on the burpees only adds to the leg and glute fatigue from the lunges. The last thing you need to add to this workout is more single leg work. Fire your hips into the air and use your hip velocity to start the burpee every single rep. You want to take away as much load from a single leg getting as possible. A small step once you have sprung up from the ground is OK but avoid a deep step completely. The slow, broken dow,n stand up from the burpee will only make the lunges that much harder.
6- Lastly, don't spend too much time warming up. With a work out this long there is no need. Your warm-up should be spent mobilizing your shoulders for a jerk grip lunge (see video below), activating your scapulas and pulling muscles for the pull-ups, and activating your glutes and midline for the lunges. All of this should take no more than 10 to 15 minutes. No need to waste energy and time warming up for a workout that keeps your heart rate level for most of the time.
Hopefully all of these points are things you knew already and were pretty common knowledge. If not I hope this helps a little bit and I'm excited to see all of you crush week one. Good luck! Make sure and check out our video below.
16.1 tips from Power And Grace Performance on Vimeo.