Work Capacity is meant to be done just below your anaerobic threshold. I know, most of you probably don’t know yours, or may not even know what it means. That’s okay…for most athletes it will be 85-90% effort, a hard pace but not maximal.
Two efforts today with a short rest in between each. The first effort uses an interval format, so your output should be higher due to the included rest. Hit the burpees hard for 10 seconds, then bodyweight get-ups hard for 20 then take a 30 second rest. Repeat for 5 rounds.
Take a short 3 minute break to gather yourself then drop into the second effort which is a continuous format which means no rest. Crawl 15 meters, then do a hard 200 meter run, repeat for a total of 5 rounds.
After both those higher intensity efforts are done we’ll hit a core circuit as well as a low back circuit