A new May Challenge begins this week! May’s Challenge will be understanding how to pace and control effort over time. FTP (Functional Threshold Power) is the highest pace you can sustain for a long period of time without slowing down. Athletes will complete the Mayhem FTP Test twice (the baseline test will be May 5 and the final test will be May 29). On a 20-minute running clock, we will do max effort Echo bike, Assault bike or rower. (Please pick what is HARDEST for you.) Your score will be total calories. You’ll then divide by 20 to find your average cals/minute. The goal of this challenge is simple: Learn how to pace and control your effort. We’ll learn how to control output, avoid early burnout and stay consistent for the full 20 minutes. Success isn’t just a higher score; it’s better execution: Consistent pacing from start to finish, staying composed under fatigue and finishing strong instead of fading.
Let’s take a look at this week’s workouts …
This week leans into some heavy conditioning; longer efforts, simple structures, and repeatable pacing with a big emphasis on running, machines, and barbell cycling. Monday opens with a big running + gymnastics chipper (Alderaan) that stacks pull-ups, push-ups and air squats around repeated 400 meter runs. Tuesday is a pure aerobic test with a 20:00 machine watt/calorie test; it’s mental and pacing heavy, not flashy (Monthly Challenge). Wednesday and Thursday turn up the barbell volume with clean and jerk work into a hang clean/shoulder-to-overhead burner, then bench + heavy deadlift intervals paired with jump rope and burpees. Friday is a long rope climb + run AMRAP and Saturday is a partner synchro TTB/machine/snatch grind.
**This Week’s Workouts:**
**Monday
Handstand walk skill work and run/pull-ups/push-ups/air squats
**Tuesday
Snatch and Mayhem FTP test
**Wednesday
Clean and jerk and Hang power clean/STOH
**Thursday
Bench press and DUs/Burpees over bar/Deadlifts
**Friday
Run/rope climbs
**Saturday
Partner workout! TTB/Bike/Row/Snatches
