“Dopamine” 5 Rounds, On the 5:00: 30/21 Calorie Row 30 Shuttle Sprints (10 Meters)
In this five round workout, athletes will start rounds on the 0:00, 5:00, 10:00, 15:00, and 20:00 minute marks. If short on machines, stagger heats by two minutes. While we’ll record all times between rounds, the final score will be the slowest of the five intervals. The goal today is to have a fair amount of rest on each round. The minimum amount of rest we should have is 1 minute. If athletes think that it will be less than that from round one, we can bring those numbers down to help keep intensity high. ## THE WHY Programming is an equal blend of art and science. The art is the rep schemes and movement combinations. Part of the art of programming is also making it easy to understand from an athletes perspective. The less they have to reference the whiteboard, the better. In order to make this easy to follow and keep the stimulus (the science part), we can change up the rep schemes based on what pieces of equipment we have or don’t have. This is because some bikes accumulate calories different than others and some gyms do not have bikes at all.