Aerobic/Skill Focus Combinations

In this post, I talked about how some easy aerobic work can be a good transition into higher volume training.

And in this post, I talked about how skill work can be used to do the same.

If you are short on time and high on things you suck at, the two can be combined into piece that keeps interest high while remaining focused on your needs with minimal interference into regular programming.

Here’s some examples, all are at a 60%-70% pace and last for 30 minutes:

Example 1: 
20 Cal AirDyne or Assault Bike
20 Cal Row
20 alternating shoulder taps

Example 2:
30 Cal AirDyne
10 Ring Swings with towel
400m jog

Example 3: 
25 Cal AirDyne or Assault Bike
1 Round Brute Strength Bar Drill
20 shoulder taps
400m Jog

If you want to create your own, here’s some suggestions:

1) Focus on one or two skill elements. Don’t fall into the trap of working on everything at the same time – remember skill work is about good movement and part of good movement is performing it not under fatigue to gain proficiency.

2) Sandwich your skill focus with monostructural movements – running, rowing, biking, skierg, etc.

3) Don’t even think “AMRAP”. Just move and move better.

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