Aerobic vs Anaerobic Exercise: A Great Mix

Aerobic vs anaerobic exercise can make for quite a debate. In the competitive running world, talking about aerobic vs anaerobic exercise usually translates into a discussion about whether you should do lots of long-slow-distance running (aka LSD running) or if you should anchor your training (like CrossFit Endurance) almost completely in high-intensity work. The aerobic vs anaerobic exercise discussion will continue on. But at the end of the day, most of us what will help us boost performance. This week, April 15 to 21, sways toward functional movement and high-intensity, but has some solid aerobic elements as well.

Day 1: Fartlek Circuit

Run x 9min Fartlek (Run x 2min at comfortable aerobic effort, run x 1 min at appx mile race pace effort, continue repeating until you reach 9min)

Bodyweight squat x 10

Banded RDL x 10

Kettlebell step-up x 20 (10 each side)

Run x 9 min Fartlek (Run x 2min at comfortable aerobic effort, run x 1 min at appx mile race pace effort, continue repeating until you reach 9min)

Side lunge x 10 (5 each side)

Ball slam x 10

Burpee to slam x 10

Run x 9 min Fartlek (Run x 2min at comfortable aerobic effort, run x 1 min at appx mile race pace effort, continue repeating until you reach 9min)

Dead ball shoulder over x 10

Forward bear crawl x 5 meters to backward bear crawl x 5 meters – continue for a total of 40m

Day 2: Sand Bag It

3 rounds

Run x 5 min

Pull-up ISO Hold (:30)

Battle Rope Alternating Reverse Lunges x 8

Versa Loop push-up w/around the world touches x 8

(make sure you begin using more challenging bands now that we’re in week 3)

Seated incline press x 12

Run x 5 min

Banded Pull Aparts x 12

Single Arm Lat Pulldowns x 12 (6 each side)

Run x 5 min

Sandbag Bent Over Row x 12

Sandbag Burpee x 12

Day 3:  The Burpee Mill

3 Rounds

Burpee x 10

Strength band burpees x 9

Single leg burpee x 8

Burpee to slam x 7

One leg burpee to slam x 6

Sandbag Burpee x 5

Followed by

Run x 11min at comfortable aerobic effort

Repeat 10/9/8/7/6/5 burpee sets

Day 4: Recovery Run

Run x 24min at comfortable aerobic effort

Total running = 24 min

Day 5: Jumps and More

3 rounds, 2 circuits

Strength band backward lunge x 20 (10 each leg)

Dumbbell snatch x 10

Side to side squat jump w/ banded resistance x 10 (5 each side)

Box jumps x 10

Banded Anti-Rotation x 30 (15 each side)

Dead Ball step-up x 20 (10 each side)

Forward bear crawl x 40m

Day 6: Circuit Training

1 round, 4 circuits

Run x 5min at comfortable aerobic effort

Battle Rope Half Rainbow x 20

Battle Rope Plank Waves x 20

Strength band assisted pull-up x 5

followed by shoulder taps x 8

Run x 5min at comfortable aerobic effort

Slam Ball Windmills x 20 (10 each side)

Slam Ball sit-up throws x 20

Run x 5min at comfortable aerobic effort

Strength Band assisted pull-up

Standing Banded Press

Anti Rotation ISO Hold

Run x 5min at comfortable aerobic effort

Day 7: Mobilize

Today's a day to take a physical and mental break from training. Spend some time on the foam roller, in the yoga studio and/or on the massage table. Need ideas? Here are eight yoga moves ideal for Spartans.