Cycle 111

This workout is inspired by the CrossFit Endurance 4, 2, 1 intervals workout. Maximal distance in each interval.

Warm-up

• What You Know – Two Door Cinema Club
• This Boy’s In Love – The Presets: flat road, speedups
• Starlight – Muse: easy climb
• The Approaching Curve – Rise Against: false flat, power intervals
• Southern Belles In London Sing – The Faint: false flat, speedups
• The (Shipped) Gold Standard – Fall Out Boy: active recovery, workout explanation

Workout

• 10000 Horses Can’t Be Wrong – Simian Mobile Disco: 4 min on
• Notion – Kings of Leon: 3 min off
• Hell – Foo Fighters: 2 min on
• Introduction – Panic! At The Disco: 30 seconds off
• Paddle Out – Sublime: 1 min on
• Showbiz – Muse: 3 min off, 2 min on, 30 seconds off
• The Royal We – Silversun Pickups: 4 minutes on

Cool down

• Guiding Light – Muse
• Far – Coheed & Cambria

Cycle 109 (hill repeats)

Some hill repeats, with each hill getting tougher as we progress.

Warm-up

• Cream Dream – Simian Mobile Disco
• I Can Talk – Two Door Cinema Club
• Up In Arms – Foo Fighters

Hill 1 (easy hill resistance)

• Be Near Me – ABC
• Dear God – XTC (attack at the end)

Rest: Crystalised – The XX

Hill 2 (moderate hill resistance)

• Head Over Heels – Tears For Fears
• Undisclosed Desires – Muse

Rest: American Dream – Better Than Ezra

Hill 3 (steep hill resistance)

• Optimistic – Radiohead
• White Flag – Gorillaz
• Tonight, Tonight – Smashing Pumpkins (attacks)

Cash-out: Call Call – The Faint

Cool down

• Home – Foo Fighters
• Fix You – Coldplay

Cycle 106 – PA Expo

Special playlist, just for Expo.  Name of the game here is INTENSITY.  Bring it!

• Time Bomb – Dave Matthews Band: warm up to power push
• Discipline – Nine Inch Nails: seated/standing climb
• The Royal We – Silversun Pickups: power pushes/up-down
• Worked Up So Sexual – The Faint: cadence ride
• House of Jealous Lovers – The Rapture: cadence ride/standing sprints
• HFM – Ghostland Observatory: cadence ride
• This Is War – 30 Seconds to Mars: seated sprints
• 100 Suns – 30 Seconds to Mars: cool down

PIT workout Feb 26, 2010

Warm-up

• run 800m
• stretches
• 5 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)

Workout

Every minute, on the minute, perform the following movements:

• 5 thrusters
• 10 jumping pull-ups

Continue for 15 minutes or until you cannot complete the round in 1 minute.

Cycle 86

Mixed ride.

1. American Boy – Estelle
2. All the Above – Maino
3. Boom Boom Pow – Black Eyed Peas
4. Arcade Robot – Boys Noize
5. Use Somebody – Kings of Leon
6. Worked Up So Sexual – The Faint
7. The Underdog – Spoon
8. Forever – Chris Brown
9. Just Dance – Lady GaGa
10. In Pieces – Linkin Park
11. Together – The Presets

Cool down

1. Funny The Way It Is – Dave Matthews Band
2. Keep It Together – Ben Harper and Relentless7