TCSC WORKOUT TYPES
The Workout Types apply to the “WOD” section of the day – they do not consider any Strength, Skill, Accessory, etc. The Workout Type is not meant to replace a deep understanding of the workout or the stimulus, but in conjunction with our WOD Notes and words from your coach, this can be used as a general guideline on what we are aiming to accomplish each day!
FULL SEND workouts are typically designed to be performed at a very high intensity during the work portions of the workout. They are usually short, sprint-paced, and very intense – and are often built into an interval format so high intensities can be repeated. In most FULL SEND workouts, we are purposefully asking the athlete to move at an unsustainably fast pace. FULL SEND workouts require a near “TOUGH” or “ALL OUT” effort from the athlete. In a FULL SEND workout, we typically want to avoid long rests, lost time in transition, and too many breaks during work periods.
SUSTAIN workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. They can be long or short, heavy or light, low volume or higher volume. The pace in SUSTAIN workouts is typically relative to the length, loading, and volume. This means they can be higher intensity, lower intensity, or anywhere in between. For most athletes, these workouts should be performed at or adjusted to a pace that matches the intention of the workout. When a SUSTAIN workout shows up, we want athletes to find their own sustainable pace relative to the intended stimulus to complete the workout.
PUSH workouts are typically designed to test an athlete's physical, mental, and emotional grit. When a PUSH workout shows up, we want athletes to grind through some of the discomfort and reach a new level of perseverance. They are typically long, tough, and designed to wear the athlete down. In most PUSH workouts, we are intentionally trying to make the athlete uncomfortable. PUSH workouts should challenge the athlete as much between the ears as anything else. For most athletes, these workouts should be performed at or adjusted to create a physical and mental challenge relative to their fitness, experience, and overall capacity.
HEAVY workouts are typically designed around heavier loading and moving external weighted objects like barbells, kettlebells, or dumbbells. In most HEAVY workouts, we want the athlete to experience significant time under tension by adding more loading into the workout. HEAVY workouts should always be relative to the athlete’s fitness, experience, and overall capacity. In a HEAVY workout, athletes should adjust the weights to be “heavy” relative to themselves only. When a HEAVY workout shows up, we want athletes to move heavy weights and move them with sound mechanics
QUALITY workouts are typically designed for a higher level of practice, skill development, intentional movement, or recovery. They can be long or short, heavy or light, low volume or higher volume. In most QUALITY workouts, we are purposefully reducing the intensity and increasing the intention of the athlete. This trade-off allows for the athlete to better feel the movement, practice the positions, or execute with higher levels of control from their body or any external objects. QUALITY workouts prioritize the quality of movement over volume, speed, loading, and intensity.
MIX workouts incorporate elements of any or all the above. MIX workouts have variable intensity and effort goals depending on the day and the section of the workout.”. This could include things like some team workouts, games, conditioning, skills and “beach” work etc. MIX workouts are often a fun way to break up a challenging week.