Try the Method
Fitness@CrossFitSydney.com.au
WOD
For time
25 Walking lunge steps
20 Pull-ups
50 Box jumps,60cm
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings,32kg
30 Sit-ups
20 Hang squat cleans, 15kg
25 Back extensions
30 Wall ball shots 10kg Ball
3 Rope climb ascents
Record Overall Time
Anaerobic Adaptations
Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.
Yuri Verkhoshansky
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