Pain Cave Conditioning
2:00 on 2:00 off until completion of the goal
200m Run
4 Rounds of
18/14 Cal Ski or Row
40 Sit Ups
Each 2:00 interval begins with a 200m Run then you have the rest of the 2 mins to work on the 4 round section. You will
continue to perform intervals until the 4 rounds of work is completed. Each interval round you will pick up on the 4 round work
where you left off.
Program Notes:
- OG Mendotan’s know that “Pain Cave” is a term for hard aerobic capacity workouts
- We are building some big and strong lungs with work like this
- Sit Ups are a move that anyone can perform and are not technical in execution. This means we can push our intensity here
- Go hard throughout and make this one hurt in the best way – “Pain Cave”
- If you are treating today as “active recovery” then scale to hit an 80% or less perceived effort for the day
- If you are feeling tired from the rest of the week and have trouble with exertion control consider taking a full rest day
Scaling:
- Scale the distance so that you have at least 1 min to perform the goal work
- Scale the row or ski to something that can be performed in :45