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A Great Power Endurance Workout – that is also structural! Enjoy

DSC02235This workout was a structural workout day in my programming. This workout could easily turn into
a crushing workout depending on your fitness level and weight you use on the sled.

I have been using the ATP machine a lot, and I wanted to simulate the movement in the gym so I
started throwing in band marches using the heavy Rogue bands. They have been great for the hips,
legs, and lower body extremities

Νεξτ, Ι did some tag team movements focusing 1:1 rest ratio with the sleds and some grip and
posterior work. If you don’t have a partner rest as long as it took you. I found sleds extremely effective in training because there is no eccentric movement that will give you DOMS and you can handle really heavy loads in a safe way.

From there we did a short metabolic circuit using one of my favorite new movements BB snatches.
This was hard on the grip and hips from the either circuits.  I wanted to do one more short metabolic
circuit and did Tabata SkiErg set. These are really short, intense, and crank up your metabolism.
Men and women will have different distances. The key on these is to take advantage of any rest you
get and not to panic mentally or shallow breaths for breathing.

The last thing we did were some planks on the rings. I still think planks are one of the greatest core movements and ways to protect your low back.


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