Anaerobic Capacity Workouts Welcome to the anaerobic capacity workouts section. Anaerobic capacity is the ability of the body to buffer lactate and perform at a higher intensity for either a short period of time or over several minutes. Anaerobic capacity applies to just about any sport and activity. The workouts are potent and guaranteed to make a grown man cry. Enjoy.
------------------------------------------------------------------------------------- The Workouts(Continuously updated)------------------------------------------------------------------------------------- 500 metre indoor rowing sprint (absolute maximum pace) x 5 with 90 second rest between each effort ------------------------------------------------------------------------------------- Run 3k at race pace. Rest 3 minutes. Run 1500 metres at race pace. Rest 2 minutes. Run 400 metres at maximum sprinting pace. Rest 90 seconds. Run 200 metres at maximum sprinting pace. -------------------------------------------------------------------------------------- Thrusters Tabata. Record your lowest and highest score. ------------------------------------------------------------------------------------- On an electronic exercise bike aim to peddle as hard as possible on a high resistance to get the watts to the highest number you can. Maintain 90 percent of this number for five minutes. ------------------------------------------------------------------------------------- Five rounds of the following for time... 10 metre shuttle sprints x 6 Burpee broad jumps x 5 Power-clean thrusters x 5 Scissor jumps x 6 ------------------------------------------------------------------------------------- As many rounds in 20 minutes as you can of... Clap push-ups x 6 Burpees x 6 Squat jumps x 6 Scissor jumps x 6 Tuck jumps x 6 ------------------------------------------------------------------------------------- Five minute intense row. The complete the following for time... Back squat x 10 at quarter of bodyweight Squat jumps x 10 Sprint 100 metres DB bear crawl x 20 metres Then... 100 wall-ball shots ------------------------------------------------------------------------------------- 2 x Tabata with... Sumo deadlift high pull (light) ------------------------------------------------------------------------------------- 5 x 400 metre sprints at max pace. Rest two minutes between each. ------------------------------------------------------------------------------------- Rowing intervals... 10 x 1 min at max pace with 30 seconds rest between each. ------------------------------------------------------------------------------------- Cycling intervals... 5 x 1k at max pace. Rest two minutes between each. ------------------------------------------------------------------------------------- Complete the following for time... Run 200 metres Push-ups x 20 Scissor jumps x 20 Kettlebell swings x 50 Run 400 metres ------------------------------------------------------------------------------------ Jog for 10 minutes then run at 90% of max pace for as long as is sustainable. Rest two minutes and repeat once. ------------------------------------------------------------------------------------ Full Tabata for each of the following... Cycling Rowing Running Kettlebell swings ------------------------------------------------------------------------------------ Complete the standard beep test to the best of your ability ------------------------------------------------------------------------------------ As many kettlebell snatches as you can in 10 minutes. ------------------------------------------------------------------------------------ On a stationary bike begin at an easy pace and resistance. Keep increasing each until you can't go any further. ------------------------------------------------------------------------------------ 5 x 50 metre swim sprints at max pace ------------------------------------------------------------------------------------ Complete each of these segments for time. Rest 2-3 minutes between each.
------------------------------------------------------------------------------------ Sprint 10 metres, rest 20 seconds. Sprint 20 metres, rest 20 seconds. Sprint 50 metres, rest 20 seconds. Sprint 100 metres, rest 20 seconds. Sprint 200 metres, rest 20 seconds. Sprint 400 metres, done. ------------------------------------------------------------------------------------- Begin a 30 minute run by walking. Gradually build up to a maximum pace that you can barely sustain any longer than a minute or two. This pace should be reached by about 15 minutes. Maintain the fastest pace possible for as long as possible. ------------------------------------------------------------------------------------- Sprint at 100% as far as you can possibly maintain. ------------------------------------------------------------------------------------- On a concept 2 rower... Row at flat-out pace for 1000 metres, rest one minute. Row at flat-out pace for 900 metres, rest 50 seconds. Continue to reduce the distance by 100 metres and the rest by 10 seconds on each round until you get to 100 metres. ------------------------------------------------------------------------------------- Swimming sprints, 10 x 25 metres with 20 seconds rest between sets. ------------------------------------------------------------------------------------- Tabata combo. Remember a Tabata is a set of intervals performed at maximum intensity. It includes 20 seconds effort followed by 10 seconds rest repeated eight times. Indoor rowing Tabata. Running Tabata. Double under Tabata. Kettlebell swing Tabata. Each of these should be completed within the same workout. ------------------------------------------------------------------------------------
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