A Speed Training Tools and a Big Mother Workout

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Training Tools – We call this one “Clockwork”

A workout that’s designed for you to have a play with how your body responds to particular speeds. We use this to see how fast you can comfortably hold a cardiovascular pace using one of three options. 4 blocks of that option – the first one will be the most uncomfortable, and then the body will start to settle into the pace.
Experiment and understand what your body does under certain paces…What’s your current “this is my safe pace I know I can hold” speed? What happens if you put it 1km/hr faster? Its going to be a bit yuck, but I bet you can hold it.
This is how we get better – and how we get a better understanding of how we feel under loading, creating better methods of dealing with it.
Ultimately, making you a more efficient and mentally strong athlete.
 

BIG MOTHER – “Tectonic”

Yeah we mean this – this is a BIG workout.  With 4 blocks of work, you may want to start with 1 or 2 of them, building up to 3 and then finally the whole thing.  This is also written with the highest options for the workout.  If you need/want to take options for pull-ups (feet on floor and body on an incline from a strap/bar) or handstand pushups (normal pushups on toes or knees) – then absolutely do that!  These workouts are designed with functional mechanics in mind, if a particular move is currently out of reach, then definitely swap it with an alternative. 
 
This one has more endurance focus. Less changes of moves, i.e longer sets in strength, and longer cardio blocks. You have more time to get the body used to the transition from one to the other. If done again – the improvement areas, would be to try and jump up one weight category OR to hit the cardio sessions faster OR to go for an overall faster time.
The triggers to take a heavier weight is if you can achieve each weight set unbroken. I.e, if you don’t need to stop on 30 reps – it’s too light.
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