The way you really get to maximize your abilities with this fitness thing is to throw as many variables as you can on yourself.  Since our bodies are so amazing at finding equilibrium, it will quickly find as many ways as it can to figure out what you are doing and then try to maximize the efficiency of it.  For example, it doesn't take long for your body to figure out that you are running 3 miles a day 5 days a week once you get into your 2nd or 3rd week.  Your body will know where it can conserve energy, where it can make up time, the position your body should be in to decrease the fatigue, etc.  And once your body figures it out, then it will all be on YOU to push it to the next level.  If you don't make the changes then you can actually lose fitness.  If you aren't able to do that then next thing you can add to your training is variability.  This could be time, distance, or intensity obviously, but then you could also do it barefooted, in in-climate conditions, with less warm up than you normally do, or in very cold or very warm weather.  Any of these conditions will completely change your workout because you will have to move or BE different than you normally are.  But this is awesome!  When there are changes, adaptation will happen. Your body will be forced to change and work to become better in that environment.  I think this is best for general fitness individuals because the goal here should be to be as well-rounded and spectacular in EVERY situation.  But it works for competitive athletes also because of the adaptive effect as well as the mental protection for when things go bad in competition.  There will always be things that you didn't plan for that occur.  Remember the heat in Murph from the 2015 Games?  What about the insane rain during the Run-Swim-Run at the 2017 Games.  Or, also in the 2017 Games, when the Masters were told that could ONLY compete in the shoes they were issued the day before the competition instead of the Reeboks you have trained in.  All of these things are situations that weren't planned on but you still have to get out there and compete.  The best way to be fully ready for situations like this (or anything you can come up with) is to toss them into your training every once in a while.  It shouldn't be every session but it wouldn't hurt to try to throw yourself off.  Especially if it's something you would normal crush.  Don't EVER shy away from the test.  The test will ALWAYS make you better:)




Complete the following:



For Time:

Flight Simulator

5-10-15-20-25-30-35-40-45-50-50-45-40-35-30-25-20-15-10-5 reps

.......Double Unders (2:1 Singles)


5 reps

.......Burpees after each set

* If you have been..maxing between 20-50 DUs then pick 50% of your 1RM number and break that number into 10 sets and go up and down the ladder.



MWOD:   tend to your sore and tired bits