He’s still got it — at least, that was weightlifting coach and YouTuber Zack Telander‘s conclusion after partnering with seven-time Tour de France winner Lance Armstrong for a cycling-heavy conditioning workout on Saturday, Feb. 17, 2024.
Telander and Armstrong were joined by podcaster Chris Williamson and HYROX Games athlete Gus Manke at the Onnit Gym in Austin, TX. Check out a step-by-step walkthrough of the workout protocol with commentary from Telander and Armstrong about what makes a good conditioning plan.
[Related: The Best Fitness Content Creators To Follow in 2024]
Zack Telander & Lance Armstrong Conditioning Workout
Telander & Co. performed a multi-phase, mixed-modality training session at Onnit. Telander, Armstrong, and the others mixed in upper-body focused bodybuilding exercises with classic conditioning tests. Here’s a full walkthrough:
The Warm-Up
The group worked toward the proper training session with a multi-tiered warm-up protocol. After a few rounds of resistance band shoulder dislocations and push-ups, Telander and Armstrong performed the “workout before the workout” which consisted of three rounds of:
- Pull-Ups — 5-8 reps
- Incline Dumbbell Bench Press — 8-12 reps
- Ski Erg: — 15 calories
[Read More: The Best Upper Body Exercises and Workouts]
“I actually love this type of superset,” Telander said of the beginning of the session. “You’re doing bodybuilding for your base, and then a bit of Zone 2 cardio.” Afterward, they moved on to another three-round burst of the following movements:
- Dumbbell Flye: 8-12 reps
- Lat Pulldown: 12-15 reps
- Row Erg: 15 calories
[Related: Best Cross-Training Shoes]
The Workout
For the main workout, Telander and Armstrong performed a CrossFit WOD called “Acid Bath.” This workout was originally included as the sixth part of the 2018 Dubai Fitness Championship Finals. Here’s how it looks:
For Time:
- 500-Meter Ski Erg
- 500-Meter Row
- 1,000-Meter Bike Erg
Six-minute time cap.
Armstrong, 52, remarked prior to beginning the workout that he had a strong distaste for the Assault bike. Regardless, his competitive persona impressed Telander:
The guy is 52. It doesn’t matter how far removed he is from competitive cycling, he’s still got the mindset.
Armstrong scored the best time 5:08, beating Telander, Williamson, and Manke, largely due to his prowess on the bike. “I got the impression he was joking around and taking it easy with us, until it was his turn on the bike,” Telander concluded.
More CrossFit Content
- What Is Separation Value?: Training Smarter With Training Think Tank’s Kyle Ruth and Brannen Dorman
- Mallory O’Brien Will Not Compete in the 2024 CrossFit Season
- CrossFit Open Workout 24.2 Will Feature Justin Medeiros Vs. Colten Mertens
Featured Image: Zack Telander on YouTube
