{"id":3168,"date":"2025-05-26T07:35:06","date_gmt":"2025-05-26T07:35:06","guid":{"rendered":"https:\/\/squad5training.com\/?p=3168"},"modified":"2025-05-26T07:35:52","modified_gmt":"2025-05-26T07:35:52","slug":"thursday-on-aes-19-new-hybrid-conditioning-strength-day","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=3168","title":{"rendered":"Thursday on AES-19: New Hybrid Conditioning + Strength Day"},"content":{"rendered":"<p data-start=\"178\" data-end=\"229\"><strong data-start=\"178\" data-end=\"229\">THURSDAY \u2013 CONDITIONING + STRENGTH (NEW FORMAT)<\/strong><\/p>\n<p data-start=\"231\" data-end=\"420\">This is a new setup we\u2019re adding to the cycle.<br data-start=\"277\" data-end=\"280\" \/>Until now, we always did strength and conditioning on separate days. Not anymore. This session mixes both \u2014 and it\u2019s going to challenge you.<\/p>\n<p data-start=\"422\" data-end=\"441\"><strong data-start=\"422\" data-end=\"439\">How it works:<\/strong><\/p>\n<ul data-start=\"442\" data-end=\"673\">\n<li data-start=\"442\" data-end=\"590\">\n<p data-start=\"444\" data-end=\"590\">Every 2 minutes, you complete a couplet:<br data-start=\"484\" data-end=\"487\" \/>\u20031 conditioning movement (bike or run for calories)<br data-start=\"538\" data-end=\"541\" \/>\u20031 strength movement (barbell or dumbbell lift)<\/p>\n<\/li>\n<li data-start=\"591\" data-end=\"643\">\n<p data-start=\"593\" data-end=\"643\">Rest with whatever time is left in the 2 minutes<\/p>\n<\/li>\n<li data-start=\"644\" data-end=\"673\">\n<p data-start=\"646\" data-end=\"673\">Repeat for several rounds<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"675\" data-end=\"699\"><strong data-start=\"675\" data-end=\"697\">Intensity options:<\/strong><\/p>\n<ul data-start=\"700\" data-end=\"821\">\n<li data-start=\"700\" data-end=\"763\">\n<p data-start=\"702\" data-end=\"763\">Calories: 10 \/ 12 \/ 15 (Beginner \/ Intermediate \/ Advanced)<\/p>\n<\/li>\n<li data-start=\"764\" data-end=\"821\">\n<p data-start=\"766\" data-end=\"821\">Reps: 10 \/ 12 \/ 15 (Beginner \/ Intermediate \/ Advanced)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"823\" data-end=\"948\"><strong data-start=\"823\" data-end=\"837\">Your goal:<\/strong><br data-start=\"837\" data-end=\"840\" \/>Work hard during the effort, rest during the leftover time. Don\u2019t coast. Choose a level that makes you push.<\/p>\n<p data-start=\"950\" data-end=\"972\"><strong data-start=\"950\" data-end=\"970\">Sample Couplets:<\/strong><\/p>\n<ol>\n<li data-start=\"976\" data-end=\"1017\">Bike + Heavy DB or BB Hang Clean &amp; Jerk<\/li>\n<li data-start=\"976\" data-end=\"1017\">Run + Heavy Sandbags<\/li>\n<li data-start=\"976\" data-end=\"1017\">Bike + KB Thruster<\/li>\n<li data-start=\"976\" data-end=\"1017\">Run + Push Press<\/li>\n<li data-start=\"976\" data-end=\"1017\">Bike + Heavy Sandbag<\/li>\n<li data-start=\"976\" data-end=\"1017\">Run + Single Arm DB Forward Lunge<\/li>\n<\/ol>\n<p data-start=\"1154\" data-end=\"1309\"><strong data-start=\"1154\" data-end=\"1168\">Important:<\/strong><br data-start=\"1168\" data-end=\"1171\" \/>These are not Hyrox-paced efforts. You need to go heavy on the strength part. Choose weights that challenge you, especially under fatigue.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>THURSDAY \u2013 CONDITIONING + STRENGTH (NEW FORMAT) This is a new setup we\u2019re adding to the cycle.Until now, we always did strength and conditioning on separate days. Not anymore. This session mixes both \u2014 and it\u2019s going to challenge you. How it works: Every 2 minutes, you complete a couplet:\u20031 conditioning movement (bike or run [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3168"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3168"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3168\/revisions"}],"predecessor-version":[{"id":3170,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3168\/revisions\/3170"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}