cycle 98 – lactate shuttle

This workout is based on a CrossFit Endurance workout… called the Lactate Shuttle.  The goal here is maximal efforts for each longer interval, training your muscles to make better use of lactic acid.

Warm-up

1. Come Alive – Foo Fighters
2. Rogues – Incubus
3. Machine in the Ghost – The Faint
4. Let It Happen – Jimmy Eat World
5. I Gotta Feeling – Black Eyed Peas

Interval 1: 5min on, 2:30 off

1. I Go Hard, I Go Home – The Presets
2. Life In Technicolor – Coldplay

Interval 2: 6min on, 3:00 off

1. Ion Square – Bloc Party
2. Carnival Barker (Instrumental) – Third Eye Blind

Interval 3: 7min on, done

1. Born Slippy Nuxx (1995) – Underworld

Recovery

1. Signs – Bloc Party
2. Dao of St. Paul – Third Eye Blind